Video Coming Soon
We're working on adding video demonstrations for this exercise.
Barbell Single-Leg Standing Calf Raise
Unilateral isolation exercise using a barbell on the back and elevated foot position to target gastrocnemius and soleus for calf strength, hypertrophy, and stability; corrects imbalances and challenges balance.
About Exercise
Equipment
Barbell, Squat Rack, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Calves
Secondary Muscles
Lower Back, Abs
Accessory Muscles
Glutes, Quads, Hamstrings
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
10/10Gastrocnemius, Soleus
Lower Back
3/10Erector Spinae
Abs
3/10Transverse Abdominis
Glutes
2/10Quads
2/10Hamstrings
2/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Set up barbell in squat rack at shoulder height with collars secure. Place ball of one foot on elevated surface like a plate, unrack bar across upper back, lift non-working leg behind.
- Lower heel slowly below elevated surface for full calf stretch.
- Push through ball of foot to raise heel as high as possible.
- Pause 1 second at top to contract calves.
- Lower heel controlled to start position.
- Switch legs after reps on one side.
Coaching Tips
Form Cues
- Knees slightly bent
- Core tight
- Push through big toe
- Full stretch no bounce
Breathing
Inhale during lowering phase, exhale forcefully during raise while bracing core.
Tempo
2-1-2
Range of Motion
Heel drops below toes level for stretch to full ankle extension where calves are fully shortened.
Safety
Safety Notes
- Use rack safeties below lowest point
- Start with light weight
- Avoid if Achilles pain
- Keep slight knee bend
- Grip bar firmly for balance
Spotting
Not typically needed with rack safeties set; use pins for protection if balance fails.
Common Mistakes
- Locking knees
- Bouncing at bottom
- Leaning forward
- Incomplete range
When to Avoid
- Achilles tendonitis
- Severe balance issues
- Acute ankle injury
Flexibility Needed
- Adequate ankle dorsiflexion for stance
- Shoulder mobility for bar placement
Build Up First
- Master bilateral calf raises
- Basic single-leg balance competency
Also known as
Single-Leg Barbell Calf Raise, One-Leg Standing Barbell Calf Raise, Barbell Unilateral Calf Raise
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Barbell Standing Calf Raise
Barbell, Plates
Calves
Machine Standing Single-Leg Calf Raise
Standing Calf Raise Machine
Calves
Dumbbell Single-Leg Reverse Calf Raise
Dumbbells, Plates
Calves
TRX Single-Leg Calf Raise
Others
Calves
Cable Single-Leg Calf Raise
Single Cable Machine
Calves
Cable Standing Calf Raise
Single Cable Machine
Calves
Dumbbell Single-Leg Calf Raise
Dumbbells
Calves
Machine Standing Calf Raise
Standing Calf Raise Machine
Calves
Dumbbell Standing Calf Raise
Dumbbells
Calves
Dumbbell Standing Calf Raise
Dumbbells
Calves
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
