Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsIsolation
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
    None
Target Muscle Group

Calves

Calves Muscle Anatomy Diagram

Standing Barbell Calf Raise Instructions

  1. Set up for the standing barbell calf raise by getting a block or step and placing it in front of you.
  2. Grasp a barbell and place it across the back of your shoulders. Make sure the bar sits across the muscles in your upper back, not your neck.
  3. Stand up on the block with the balls of your feet on the edge.
  4. Keeping your balance, raise your heels off the floor.
  5. Squeeze the calves, and then slowly lower your heals back down as far as possible without letting them touch the floor.
  6. Repeat for desired reps.

​Calf Raise Tips:

  1. Keep the balls of your feet on the edge of the step. Don't let your feet come forward as this makes the exercise less challenging.
  2. Keep the rep timing slow and controlled - don't "bounce".
  3. To help keep your balance, keep your eyes facing forward at all times.
11 Comments
Tb
Posted on: Sat, 12/27/2014 - 22:56

2x4 or a stable supported 4x4 piece of wood.

Jana
Posted on: Mon, 11/04/2013 - 04:19

Is this any different from doing it on the machine that's made for this?

Mike
Posted on: Thu, 11/01/2018 - 04:24

Ya, for this exercise your stabiliser muscles are active but not on the machine. It's the same for all machines in the gym

Martin
Posted on: Wed, 02/13/2013 - 18:40

I find it easier doing this with dumbbells or barbell weights with grips hanging down my sides, is there any reason to use a barbell on your shoulders instead?

Mario
Posted on: Sat, 10/27/2012 - 07:55

For god's sake, look for a staircase!

Britton
Posted on: Tue, 02/24/2015 - 15:40

That's what im saying hahaha

S.C. Kaushik
Posted on: Sun, 10/21/2012 - 10:41

It is a wonderful illustration easily intelligible.

Clint Hanby
Posted on: Fri, 10/12/2012 - 23:48

You can stand on the step on the back of the incline bench press, it works perfect.

Tom
Posted on: Tue, 04/17/2012 - 15:36

I dont have a step. What else can I do?

Mot
Posted on: Thu, 04/26/2012 - 05:48

Get one~!

Johann
Posted on: Mon, 06/11/2012 - 02:38

you can put the balls of your feet on the lower edge of the foot platform on the squat machine.

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