Movement overview

The Barbell Calf Raise is a strength exercise targeting the calf muscles, primarily the gastrocnemius and soleus. It involves lifting a barbell while standing on the balls of your feet, focusing on ankle plantar flexion to engage and build the calf muscles.

Step-by-step cues

1. Position a barbell across your upper back, similar to a back squat setup. Ensure it is balanced and secure.
2. Stand with your feet shoulder-width apart on a flat surface or an elevated platform for greater range of motion.
3. Keep your core engaged and your back straight throughout the movement.
4. Slowly raise your heels off the ground by pushing through the balls of your feet, extending your ankles fully.
5. Pause at the top of the movement, squeezing your calf muscles.
6. Lower your heels back to the starting position in a controlled manner.
7. Repeat for the desired number of repetitions.

Technical tips

• Maintain a slight bend in your knees to reduce strain on the joints.
• Focus on a full range of motion by allowing your heels to drop below the platform if using one.
• Control the movement to maximize muscle engagement and prevent injury.
• Use an appropriate weight that allows you to maintain proper form throughout the set.
• Engage your core to stabilize your body and prevent swaying.
• Exhale as you lift your heels and inhale as you lower them.