Calf Raise (Trap Bar)

A targeted calf exercise where you hold the trap bar and rise onto your toes, isolating the gastrocnemius and soleus muscles.

Instructions

1. Stand inside the trap bar with feet hip-width apart.
2. Grip both handles with a neutral grip at your sides.
3. Rise up onto the balls of your feet, lifting your heels off the ground.
4. Squeeze your calves at the top of the movement.
5. Lower your heels back down under control to the starting position.
6. Repeat for the desired number of repetitions.

Tips

• Keep the movement controlled and avoid bouncing at the bottom.
• Use a full range of motion from full stretch to full contraction.
• If balance is an issue, hold onto the handles for support.
• You can perform this on a slightly elevated surface to increase range of motion.
• Higher reps often work well for calf development, as they respond to volume.