Barbell standing leg calf raises

Category

Legs

Difficulty

Beginner

Equipment

Barbell

Primary muscles

Gastrocnemius, Soleus

Secondary muscles

Tibialis Anticus

How to do it

1. Stand on a step with your feet shoulder-width apart, holding a barbell across your upper back with an overhand grip, hands slightly wider than shoulder-width apart. Your forefeet should be on the edge of the step, and your heels should hang off.
2. Raise your heels as high as possible by extending your ankles, lifting your body upward.
3. Hold the top position for a moment, feeling the contraction in your calf muscles.
4. Slowly lower your heels back down below the level of the step, stretching your calves. Repeat for the desired number of repetitions.

Form tips

• Keep your movements slow and controlled to maximize muscle engagement and prevent injury.
• Focus on using your calf muscles to lift your body, avoiding bouncing or using momentum.
• Breathe steadily, exhaling as you raise your heels and inhaling as you lower them back down.
• Ensure your heels drop below the level of the step to achieve a full range of motion and effective stretch.