Standing Calf Raise (Barbell)

A calf isolation exercise performed standing with a barbell, targeting the gastrocnemius and soleus muscles through plantarflexion.

Instructions

1. Stand upright with feet hip-width apart, holding a barbell across the back of your shoulders.
2. Maintain an upright posture with a slight forward lean and core engagement.
3. You can use a calf block or platform to allow for a fuller range of motion, positioning the balls of your feet on the edge.
4. Rise up onto the toes by plantarflexing your ankles and contracting your calves.
5. Elevate as high as possible, achieving full plantarflexion.
6. Squeeze your calves at the top of the movement for a brief pause.
7. Slowly lower your heels back toward the ground, stretching your calves.
8. Repeat for the prescribed number of repetitions.

Tips

• Allow your heels to touch or nearly touch the ground between repetitions for a complete stretch.
• Move deliberately through the range of motion; avoid bouncing movements.
• Perform partial reps only if using very heavy weight, but prioritize full range of motion.
• You can use a calf block or platform to increase range of motion.
• Maintain an upright torso throughout; avoid excessive forward lean.
• Heavier weights are appropriate for this movement as the range of motion is limited.