Calves
Standing Barbell Calf Raise
The Standing Barbell Calf Raise is a strength exercise with a barbell for your calves. Share of the load in the Zulta muscle model: calves (gastrocnemius) 56% and calves (soleus) 36%.
How to do it
- Set a barbell in a rack at upper chest height and place a low step or plate in front of the rack.
- Unrack the bar onto your upper back and step forward onto the step with the balls of your feet.
- Stand tall, feet hip-width, knees straight and heels off the edge.
- Lower the heels into a stretch, then rise onto the toes as high as you can.
- Pause at the top, lower slowly and rack the bar after the set.
Tips
- Brace the stomach so the bar stays still on the back.
- Start lighter than you think, balance is the limit with a free bar.
Common mistakes
- Swaying forward and back with the bar.
- Bending the knees to drive up.
- Losing balance on a step that is too narrow.
Muscles worked by the Standing Barbell Calf Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Plantar flexion with a straight knee is led by gastrocnemius with soleus close behind; bending the knee slackens gastrocnemius and hands the work to soleus.
Standing Barbell Calf Raise alternatives
Same equipment
Different equipment
No equipment
Make it harder
Frequently asked questions
What muscles does the Standing Barbell Calf Raise work?
Mainly the calves (gastrocnemius) and calves (soleus).
Is the Standing Barbell Calf Raise good for beginners?
Yes. The Standing Barbell Calf Raise is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Standing Barbell Calf Raise?
For example the Band Calf Raise, Cable Calf Raise and Calf Raise. They train mostly the same muscles, some with different equipment.
How do you make the Standing Barbell Calf Raise harder?
Add weight or reps, or move on to the Cable Calf Raise and Trap Bar Calf Raise.
Log your sets in Zulta
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