Legs
The main muscle group listed for this exercise.
Exercise guide
Standing Barbell Calf Raise
Standing Barbell Calf Raise is a beginner-friendly leg exercise performed with a barbell.
Barbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Legs
No secondary muscle group is listed for this variation.
Strength
Movement pattern: raise. This is an isolation exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Standing Barbell Calf Raise
- This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the bar on the back of your shoulders (slightly below the neck).
- Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. The knees should be kept with a slight bend; never locked. This will be your starting position. Tip: For better range of motion you may also place the ball of your feet on a wooden block but be careful as this option requires more balance and a sturdy block.
- Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
- Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
- Repeat for the recommended amount of repetitions.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Seated Calf Raise
Barbell Seated Calf Raise is a beginner-friendly leg exercise performed with a barbell.
View exerciseRocking Standing Calf Raise
Rocking Standing Calf Raise is a beginner-friendly leg exercise performed with a barbell.
View exerciseDumbbell Seated One-Leg Calf Raise
Dumbbell Seated One-Leg Calf Raise is a beginner-friendly leg exercise performed with dumbbells.
View exerciseCalf Raise On A Dumbbell
Calf Raise On A Dumbbell is an intermediate-level leg exercise performed with dumbbells.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Standing Barbell Calf Raise.
What muscles does Standing Barbell Calf Raise work?
Standing Barbell Calf Raise primarily trains the legs.
Is Standing Barbell Calf Raise beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Standing Barbell Calf Raise?
This variation uses a barbell.
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