Barbell Standing Calf Raise
Auto DetectedBarbell standing calf raise targets the gastrocnemius and soleus to build lower leg strength and definition; performed on an elevated platform for full range of motion in plantarflexion.
About Exercise
Equipment
Barbell, Plates
Difficulty
2/5 • Beginner
Primary Muscle Groups
Calves
Secondary Muscles
Lower Back
Accessory Muscles
Forearms
Popularity Score
7
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
Forearms
2/10Flexors
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Load a barbell in a squat rack and position it across your upper back. Step onto an elevated platform with balls of feet supported and heels hanging off.
- Grip bar wider than shoulders and unrack by extending hips and knees.
- Step back with heels lowered for stretch.
- Exhale and press through balls of feet to raise heels high.
- Squeeze calves at top and hold briefly.
- Inhale and slowly lower heels below platform level.
- Repeat for reps then rerack carefully.
Coaching Tips
Form Cues
- Knees soft, not locked
- Drive through forefoot
- Full stretch at bottom
- Squeeze at top
- Neutral spine always
Breathing
Inhale as you lower your heels, exhale as you raise them while bracing your core.
Tempo
3-1-2
Range of Motion
Lower heels until calves are fully stretched below platform; rise until fully on toes without leaning forward.
Safety
Safety Notes
- Use squat pad for comfort
- Start with light weight
- Avoid if Achilles tendonitis present
- Perform in rack for safety
- Consult doctor for lower back issues
Spotting
Spot from sides supporting bar if heavy; preferred use rack safeties.
Common Mistakes
- Bouncing at bottom
- Locking knees
- Leaning forward
- Partial range
- Gripping bar too tight
When to Avoid
- Achilles tendon issues
- Severe ankle instability
- Lower back pain
Flexibility Needed
- Adequate ankle dorsiflexion
- Shoulder mobility for bar placement
Build Up First
- Master bodyweight calf raises
- Basic barbell back squat form
Also known as
Standing Barbell Calf Raise, Barbell Calf Raise
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