ex_SEY4BW

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Lower Legs · Barbell

Barbell Calf Jump

intermediateplyometricMale & female model

Barbell Calf Jump is an intermediate compound plyometric exercise that works the calves (lower legs), with the quadriceps, hamstrings and glutes assisting. It needs a barbell. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.

Target: Calves
Body part: Lower Legs
Equipment: Barbell
Category: Plyometric
Mechanic: Compound
Force: Push
Sets × reps: 1-3 × 30-60 sec
Calories / min: ≈ 9.8 kcal

Primary muscles

Calves · Gastrocnemius, Soleus

Secondary muscles

Quadriceps · Quadriceps Femoris
Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Glutes · Gluteus Maximus

How to do Barbell Calf Jump

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

Barbell Calf Jump alternatives

Jump Rope Basic Jump

Calves · intermediate

Jump Rope Alternating Foot

Calves · intermediate

Jump Rope Double Bounce

Calves · intermediate

Resistance Band Calf Press Sitting on Chair

Calves · beginner

More calves exercises

Smith Machine Calf Raise

Calves · beginner

Kettlebell Calf Raise

Calves · intermediate

Bodyweight Calf Raises

Calves · intermediate

Seated Calf Machine

Calves · beginner

Bodyweight Standing Calf Raise

Calves · beginner

Calf Raise Clap

Calves · advanced

Dumbbell Standing Calf Raise

Calves · beginner

Donkey Calf Raise

Calves · intermediate

Barbell Calf Jump FAQ

What muscles does Barbell Calf Jump work?

Barbell Calf Jump mainly works the calves in the lower legs (Gastrocnemius and Soleus). The quadriceps, hamstrings and glutes work as secondary muscles.

What equipment do you need for Barbell Calf Jump?

You need a barbell.

How many sets and reps of Barbell Calf Jump should I do?

Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Barbell Calf Jump good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler lower legs exercises.

How many calories does Barbell Calf Jump burn?

About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.

What is a good alternative to Barbell Calf Jump?

Other exercises for the calves include Jump Rope Basic Jump, Jump Rope Alternating Foot, Jump Rope Double Bounce and Resistance Band Calf Press Sitting on Chair.

For developers

Use Barbell Calf Jump in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_SEY4BW" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_SEY4BW",
  "name": "Barbell Calf Jump",
  "model": "male",
  "counterpartId": "ex_YXVGJH",
  "target": "Calves",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_SEY4BW/mp4-720.mp4?…",
    "poster": "https://…/ex_SEY4BW/poster.jpg?…"
  }
}