Standing Barbell Calf Raise
A beginner strength exercise for the calves, done with a barbell.
How to do the Standing Barbell Calf Raise
- This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the bar on the back of your shoulders (slightly below the neck).
- Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. The knees should be kept with a slight bend; never locked. This will be your starting position. Tip: For better range of motion you may also place the ball of your feet on a wooden block but be careful as this option requires more balance and a sturdy block.
- Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
- Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Standing Barbell Calf Raise
Barbell Seated Calf RaiseBarbell · Beginner
Rocking Standing Calf RaiseBarbell · Beginner
Calf PressMachine · Beginner
Calf Press On The Leg Press MachineMachine · Beginner
Calf Raises - With BandsResistance band · Beginner
Dumbbell Seated One-Leg Calf RaiseDumbbell · Beginner
Seated Calf RaiseMachine · Beginner
Smith Machine Calf RaiseMachine · Beginner
Questions
What muscles does the Standing Barbell Calf Raise work?
Mainly the calves.
Is the Standing Barbell Calf Raise good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Standing Barbell Calf Raise?
Good alternatives that train the calves: Barbell Seated Calf Raise, Rocking Standing Calf Raise, Calf Press or Calf Press On The Leg Press Machine.
How many sets and reps of the Standing Barbell Calf Raise should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).