Standing Barbell Calf Raise

A standing calf raise with a bar on your back; the extended knee emphasises the gastrocnemius.

• Isolation
• Barbell
• Beginner

How to do it

• Bar on your back, balls of your feet on a step
• Rise as high onto your toes as you can and squeeze 1 s
• Lower chasing a full stretch

Sets, reps and tempo

Ranges: 10–15 reps with a pause at the top and a stretch at the bottom · 0–2 RIR

Tempo: Lift and squeeze 1 s at the top, lower for 2–3 s chasing a maximal stretch

Common mistakes

• Bouncing without a pause
• Bending your knee to help

Muscles worked

Primary

• Calves

Alternatives

• Standing Calf Raise
• Single-Leg Calf Raise