Barbell Calf Raise

Body region

• Legs

Muscles

Main

• Gastrocnemius

Helps

• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Tibialis Posterior
• Fibularis Longus

Equipment

• Barbell
• Squat Rack

Technique

1. Unrack the bar onto your upper back and set the front half of each foot on a plate or low block, heels hanging free.
2. Keep your legs straight with knees unlocked.
3. Rise onto your toes as high as you can.
4. Pause, then lower your heels below the edge for a full stretch.

Cues

• Move slowly through the whole range.
• Pause at the top and the bottom.
• Stand near the rack or use a Smith machine if balance is a problem.

Common mistakes

• Bouncing at the bottom.
• Bending the knees to push the weight up.
• Using a block so narrow that you wobble under the bar.

Alternatives

• Standing Calf Raise
• Seated Calf Raise