Barbell calf raise
- Place a barbell across your upper back. Position the balls of your feet on the edge of a block or step so your heels hang off.
- Lower your heels slowly until you feel a deep stretch in your calves.
- Push through the balls of your feet to raise your heels as high as possible, squeezing your calves.
Tips
- At the top of each rep, pause briefly with your heels raised as high as your ankle mobility allows before lowering with control.
- Keep your knees straight but not forcefully locked throughout the movement so the calves do the work rather than the knee joint absorbing the load.
- Grip the barbell firmly and keep it seated evenly across your upper back before you begin moving, so the load stays stable throughout the set.
Common mistakes
- Bouncing out of the bottom position rather than reversing direction under control shortens the stretch and reduces the range of motion.
- Bending the knees as the heels rise changes the movement away from a calf raise and reduces how far the ankle travels through its range.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
