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Lower Legs · Barbell
Barbell Standing Leg Calf Raise
Barbell Standing Leg Calf Raise is an intermediate isolation strength exercise that works the calves (lower legs), with the shins assisting. It needs a barbell and a step. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Calves
- Body part
- Lower Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Calves · Gastrocnemius, Soleus
Secondary muscles
- Shins · Tibialis anticus
How to do Barbell Standing Leg Calf Raise
- 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.
- Raise your heels as high as possible by extending your ankles, lifting your body upward.
- Hold the top position for a moment, feeling the contraction in your calf muscles.
- 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.
Barbell Standing Leg Calf Raise alternatives
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Barbell Standing Leg Calf Raise FAQ
What muscles does Barbell Standing Leg Calf Raise work?
Barbell Standing Leg Calf Raise mainly works the calves in the lower legs (Gastrocnemius and Soleus). The shins work as secondary muscles.
What equipment do you need for Barbell Standing Leg Calf Raise?
You need a barbell and a step.
How many sets and reps of Barbell Standing Leg Calf Raise should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Standing Leg Calf Raise 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 Standing Leg Calf Raise burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Barbell Standing Leg Calf Raise?
Other exercises for the calves include Dumbbell Standing Single Leg Calf Raise, Dumbbell Standing Calf Raise, Standing Calf Raise Resistance Band and Bodyweight Standing Calf Raise.
For developers
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