Standing Calf Raise (Barbell)
The Standing Barbell Calf Raise is a strength exercise that targets the calf muscles by performing heel raises with a barbell resting across the upper back. It builds size and power in the lower legs while challenging core stability and balance.
Since calves often require high volume or specific intensities to grow, the AI analyzes your performance data to determine if you need more reps or a heavier load to break through plateaus. It also monitors your overall training load and recovery status; if your HRV is low or you report lower back fatigue, the app can intelligently suggest machine-based alternatives to spare your spine while still training the calves effectively.
Form Cues
- Place the balls of your feet securely on the edge of a step
- Keep your knees straight but soft, not locked out
- Lower your heels slowly until you feel a deep stretch
- Drive up forcefully through your big toes
- Brace your core to keep the barbell stable
- Don't bounce at the bottom of the movement
- Don't roll your ankles outward toward your pinky toes
- Don't shrug your shoulders to help lift the weight
- Don't bend your knees excessively during the rep
- Don't cut the range of motion short
Common Mistakes
- Bouncing to generate momentum
- Using too much weight
- Performing partial reps
- Rolling ankles outward (supination)
- Hyperextending the knees
Muscles Worked
This exercise primarily targets the gastrocnemius, the large, superficial muscle that gives the calf its diamond shape, because the legs are kept straight. It also engages the underlying soleus muscle and recruits the upper trapezius and core stabilizers to support the barbell on the spine.
Primary
Secondary
Get Personalized Coaching for Standing Calf Raise (Barbell)
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.