FlexBarbell Standing Calf Raises
Muscles worked
- Gastrocnemius
- Soleus
- Erector Spinae
- CategoryLegs
- Default target3 sets × 10–15 reps
- EquipmentBarbell
- Movement patternIsolation Lower
- Training stylesHypertrophy
- LevelBeginner-friendly
Technique
Setup
Working inside a rack with the safety pins set just below shoulder height, unrack the bar onto your upper back as for a squat. Stand with the balls of your feet on a sturdy plate or low step, heels hanging free, feet hip-width and knees soft.
Movement
Rise onto the balls of your feet as high as you can and pause with a hard squeeze. Lower your heels below the edge for a full stretch.
Form Tip
Keep the reps slow with a pause at both ends; bouncing out of the bottom stretch loads the Achilles tendon instead of the calf muscle.
Increase Difficulty
Add weight, or hold the top for 2 seconds.
Decrease Difficulty
Use the empty bar on flat ground, or switch to Standing Calf Raises with dumbbells.