Calf Raise - Standing (Barbell)

Stand with a barbell across your back. Rise up onto your toes, pause, then lower your heels back to the floor. Control the movement; don't bounce.

Quick facts

Primary and secondary muscle groups targeted by this movement.

calves

lower calves

What you need and how to position yourself before starting.

barbell

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand upright with your feet shoulder-width apart, holding a barbell across your upper back.
- Ensure your feet are flat on the ground and your toes are slightly pointed outward.
Step 2Position the Barbell
- Position the barbell on your trapezius muscles, not on your neck.
- Use a grip that is comfortable and secure, with your hands just outside your shoulders.
Step 3Engage Your Core
- Engage your core muscles to stabilize your body throughout the movement.
- Keep your chest up and shoulders back to maintain good posture.
Step 4Raise Your Heels
- Slowly lift your heels off the ground by pushing through the balls of your feet.
- Keep your legs straight but avoid locking your knees at the top of the movement.
Step 5Hold the Position
- At the top of the movement, pause for a moment to maximize the contraction in your calves.
- Ensure that your body remains stable and balanced.
Step 6Lower Your Heels
- Slowly lower your heels back down to the starting position, controlling the movement.
- Do not let your heels drop too quickly; maintain control throughout.
Step 7Repeat
- Repeat the calf raise for the desired number of repetitions, maintaining proper form throughout each rep.
Step 8Finish the Exercise
- After completing your reps, carefully lower the barbell back to the rack or the floor.
- Stand upright with your feet shoulder-width apart to finish the exercise safely.