Barbell Standing Calf Raise
Build stronger calves! Barbell Standing Calf Raise targets and sculpts your lower legs for improved power and definition.
The Barbell Standing Calf Raise is a compound exercise that mainly works the calves / shins. You'll need: barbell.
Required Equipment
Barbell Standing Calf Raise Muscles Worked
Primary
Upper Calf (gastrocnemius); Lower Calf (soleus)
Secondary
Shin (tibialis anterior)
Barbell Standing Calf Raise Variations and Alternatives
How to do the Barbell Standing Calf Raise
Load a barbell with an appropriate weight and place it on a squat rack at about shoulder height.
Step under the barbell so that it rests comfortably across your upper back, and grasp it with both hands at a width that is comfortable for you.
Lift the barbell off the rack by straightening your torso and stepping back from the rack.
Position your toes on the elevated surface (like a calf raise block or stepped platform) with your heels extending off it. Feet should be hip-width apart.
Keeping your core engaged and your back straight, press through the balls of your feet to raise your heels as high as possible, contracting your calf muscles at the top of the movement.
Slowly lower your heels back down below the level of the elevated surface to stretch the calf muscles.
Perform the recommended number of repetitions and sets.
After completing the set, carefully step forward to re-rack the barbell.
Ensure proper form and control throughout the exercise to avoid injury. It is recommended to start with a lighter weight to perfect the technique before increasing the resistance.
---
Barbell Standing Calf Raise FAQs
What muscles does the Barbell Standing Calf Raise work?
The Barbell Standing Calf Raise mainly works the calves / shins. The main muscles are the gastrocnemius and soleus.
What equipment do you need for the Barbell Standing Calf Raise?
Barbell.
Is the Barbell Standing Calf Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Standing Calf Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Barbell Standing Calf Raise variations and alternatives?
Similar exercises include the Band Two-Leg Calf Raise, Barbell Standing Deficit Bent-Knee Calf Raise, Barbell Floor Calf Raise and Barbell Seated Calf Raise.
Training calculators
Work out the numbers behind your training before your next session.