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Last updated March 5, 2026
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Calves
Calf Raise - Single Leg, Standing (Barbell)
Stand on one foot with a barbell across your upper back. Rise onto your toes and lower with control for a full range calf raise.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
calves
Secondary
lower calves
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Set a barbell on your upper back in a squat rack.
- Step onto a raised surface with the ball of one foot on the edge.
- Lift your other foot off the ground or hook it behind your ankle.
- Step 2Execution
- Lower your heel below the platform for a deep calf stretch.
- Drive through the ball of your foot to rise onto your toes.
- Squeeze the calf hard at the peak contraction.
- Step 3Return
- Slowly lower your heel back to the stretched position.
- Maintain balance and keep the barbell stable.
- Complete all reps on one leg before switching.