How to do a Standing Barbell Calf Raise
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Standing Barbell Calf Raise
Target muscles worked
Instructions for Proper Form
This exercise is a barbell variation of the standard calf raise. Like the standard variation, this exercise primarily targets your calves. The use of a barbell allows you to increase the resistance for this exercise beyond just your bodyweight.
- Rack a barbell to just below shoulder height.
- Quarter squat underneath it, placing it just below the base of your neck.
- Extend your hips and knees to unrack the barbell and then step back to avoid any hindrance during the exercise.
- With your feet at hip-width apart slightly angled out and your knees slightly flexed, extend your ankles to lift the heels off the floor.
- Keep your hips under your shoulders and your heels under your hips as you extend your ankles before you return to the starting position.
Weight & 1 Rep Max Calculator
Average Standing Barbell Calf Raise standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps70lbs1 Rep Max90lbs
- intermediate8reps90lbs115lbs
- advanced8reps105lbs135lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Standing Barbell Calf Raise
1. Seated Machine Calf Press
92.7 mSCORESWAPPED 4,849 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
2. Calf Press
91.6 mSCORESWAPPED 4,355 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
3. Standing Dumbbell Calf Raise
83.1 mSCORESWAPPED 4,245 TIMESStanding Dumbbell Calf Raise is a weighted variation on the more standard Calf Raise. Like other variations, this is an isolation exercise that primarily targets your calves. Adding dumbbells allows you to add significantly more resistance than simply relying on bodyweight.
4. Smith Machine Calf Raise
77.6 mSCORESWAPPED 2,759 TIMESThis exercise is a Smith Machine variation of the standard calf raise. Like the standard version, this exercise primarily targets the calves. The use of a Smith Machine allows to increase resistance beyond just your bodyweight.
5. Standing Machine Calf Press
80.3 mSCORESWAPPED 2,710 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine gives you more control over your resistance, allowing you to better control the weight you’re moving. It’s an effective exercise for building muscle mass and developing strength in your calves.
- Intermediate
- Calves
- Calf Raise Machine
6. Calf Raise
75 mSCORESWAPPED 2,267 TIMESThis bodyweight isolation exercise primarily targets the calves. It’s an effective exercise for developing muscle mass and increasing strength in your calf, and can be easily modified through a number of different variations.
7. Single Leg Standing Calf Raise
72 mSCORESWAPPED 1,460 TIMESThis exercise is a unilateral variation of the standard calf raise. Like the standard version this exercise primarily targets your calves. However, by performing this exercise one leg at a time, you add instability to the movement which can better recruit smaller stabilizing muscles, as well as help you identify and address imbalances between sides.
8. Seated Dumbbell Calf Raise
73.7 mSCORESWAPPED 1,287 TIMESSeated Dumbbell Calf Raise is a variation on the more standard Calf Raise. By performing this exercise from a seated position, you add significantly more stability to the movement. This allows you to focus on exertion rather than stability. By using a dumbbell on each leg, you ensure that you aren’t compensating for any lack of strength between sides.
9. Standing Machine Calf Raise
75.1 mSCORESWAPPED 805 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
10. Barbell Seated Calf Raise
68.8 mSCORESWAPPED 709 TIMESBarbell Seated Calf Raise is a variation on the more standard Calf Raise. Like other Calf Raises, this is an isolation exercise that targets your calves. By performing this exercise while seated, you add significantly more stability to the movement since you don’t need to worry about balancing to stay standing. This can help you focus more of your attention on exertion rather than stability.