Stand with a barbell across your shoulders and lift your heels to rise onto the balls of your feet, producing plantarflexion that works the calf muscles.
How to do the Standing Calf Raise (Barbell)#
- Set the barbell across your upper back/trapezius and grasp it firmly with both hands.
- Place the balls of your feet on the edge of a 2–3 inch platform so your heels can hang slightly below (or keep feet flat if no platform).
- Start with your heels lowered, then exhale and press through the balls of your feet to raise your heels as high as you can.
- Hold briefly at the top to contract the calves, then inhale and lower your heels back down under control.
- Repeat for the planned number of repetitions.
Muscles worked#
- Primary: Calves
- Secondary: Abs, Lower back, Traps
Common mistakes#
- Using a bouncing motion at the top instead of controlled contractions.
- Not lowering the heels fully, which shortens range of motion.
- Positioning the bar too high on the neck instead of on the upper back.
