Barbell Calf Jump

Category

Legs

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Gastrocnemius, Soleus

Secondary muscles

Quadriceps Femoris, Biceps Femoris, Semitendinosus, Semimembranosus, Gluteus Maximus

How to do it

1. Stand upright with your feet shoulder-width apart and a barbell placed securely across your upper back. Keep your torso upright.
2. Bend your knees to preload tension, keeping your heels grounded.
3. Extend your knees and drive through your forefeet to raise your heels explosively, lifting your body upward without jumping off the ground.
4. Slowly lower your heels back to the floor and repeat.

Form tips

• Focus on pushing through your forefeet to maximize calf activation.
• Control the descent to avoid bouncing or slamming your heels.
• Keep your knees soft and slightly bent throughout the movement.