{"id":46572,"date":"2022-09-29T23:38:47","date_gmt":"2022-09-29T23:38:47","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46572"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"standing-barbell-calf-raise","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/","title":{"rendered":"Standing Barbell Calf Raise: Benefits, Variations, And Mistakes To Avoid"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/#Are_Standing_Barbell_Calf_Raises_Good\" >Are Standing Barbell Calf Raises Good?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/#Lower_Risk_Of_Injury\" >Lower Risk Of Injury<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/#Improved_Circulation\" >Improved Circulation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/#Improved_Athletic_Performance\" >Improved Athletic Performance<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/#Standing_Barbell_Calf_Raise_Muscles_Worked\" >Standing Barbell Calf Raise Muscles Worked<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/#How_To_Do_Standing_Barbell_Calf_Raises\" >How To Do Standing Barbell Calf Raises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/#Standing_Barbell_Calf_Raise_Variations\" >Standing Barbell Calf Raise Variations<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/#Use_A_Platform\" >Use A Platform<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/#Use_The_Barbell_In_The_Front_Rack_Position\" >Use The Barbell In The Front Rack Position<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/#Use_Dumbbells\" >Use Dumbbells<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/#Use_A_Smith_Machine\" >Use A Smith Machine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/#Use_The_Leg_Press_Machine\" >Use The Leg Press Machine<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/#Common_Mistakes_To_Avoid\" >Common Mistakes To Avoid<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/#Not_Going_Low_Enough\" >Not Going Low Enough<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/#Rounding_The_Back\" >Rounding The Back<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/#Not_Keeping_Knees_Soft\" >Not Keeping Knees Soft<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/#Using_Heavy_Weights\" >Using Heavy Weights<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The primary function of the calf is to extend the foot and toes, as necessary for walking and running. It also assists with balance while standing. When people think of getting a toned physique, they don&#8217;t usually think of working their calf muscles. However, having strong and well-defined calves can make a big difference in the overall aesthetics of your physique (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3404287\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). No one wants to have &#8220;chicken legs,&#8221; after all. <\/span><span style=\"font-weight: 400;\">The standing barbell calf raise is a great exercise for targeting the calves (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3404287\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). This move can be performed with a variety of different weights, making it perfect for both beginners and advanced lifters alike. <\/span><span style=\"font-weight: 400;\">There are many benefits to performing the standing barbell calf raise, of which we&#8217;ll explore in more depth below. In addition, we&#8217;ll also provide some tips on how to perform the exercise correctly, as well as some variations that you can try. <\/span><span style=\"font-weight: 400;\">Finally, we&#8217;ll conclude with a few mistakes that you should avoid to get the most out of this exercise.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Barbell_Calf_Raise\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Standing_Barbell_Calf_Raises_Good\"><\/span><strong>Are Standing Barbell Calf Raises Good?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Exercises that target the major muscles in the lower body are often thought to be the best exercises for overall leg development. However, this isn&#8217;t always the case.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Isolation exercises like the standing <a href=\"https:\/\/betterme.world\/articles\/olympic-weightlifting-program\/\">barbell<\/a> calf raise can actually be quite beneficial for building strength and muscle mass in the lower body, especially in the calves (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/344092988_The_Effect_of_Calf_Raise_to_Leg_Muscle_Power_for_Beginner_of_Athletic_Athlete_in_Pekanbaru\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The calves are a notoriously difficult muscle group to build. This is due in part to their high level of endurance, which means that they&#8217;re resistant to fatigue.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a result, traditional exercises like squats and leg presses don&#8217;t always do the trick when it comes to calf development. They test and improve your muscular endurance, but they don&#8217;t always lead to significant gains in muscle mass (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2017.00423\/full\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The standing barbell calf raise, on the other hand, is an exercise that specifically targets the calves (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3404287\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). This makes it an ideal move for those who are looking to add some size and definition to their lower legs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to building strength and muscle mass, the standing barbell calf raise can also help improve your balance and stability (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5583613\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This is due to the fact that the exercise requires you to maintain a stationary position while performing the move.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This makes it a great &#8220;functional&#8221; exercise, which is any type of exercise that mimics real-world movement patterns. Functional exercises are often thought to be the best type of exercises for overall fitness and <a href=\"https:\/\/betterme.world\/articles\/squats-workout-plan\/\">health<\/a>.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/\"><i>Barbell Workout Plan For Beginners<\/i><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Other benefits worth mentioning include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lower_Risk_Of_Injury\"><\/span><strong>Lower Risk Of Injury<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The muscles in your calves are designed to absorb impact. As such, they act as a shock absorber for your joints and bones. By strengthening your calf muscles, you can help to<a href=\"https:\/\/betterme.world\/articles\/skinny-fat-body-type\/\"> reduce the risk of injuries<\/a> like ankle sprains and knee pain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5583613\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Circulation\"><\/span><b>Improved Circulation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The standing barbell calf raise is an excellent way to improve blood circulation in the lower legs (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2269862\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This is due to the fact that the exercise requires you to flex and extend your ankles, which helps to pump blood through your veins.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Athletic_Performance\"><\/span><b>Improved Athletic Performance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Strong calf muscles can improve your running and jumping ability, as well as your overall agility (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/344092988_The_Effect_of_Calf_Raise_to_Leg_Muscle_Power_for_Beginner_of_Athletic_Athlete_in_Pekanbaru\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This makes the standing barbell calf raise a great exercise for athletes, as well as for those who simply want to move better in their everyday life.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now that we&#8217;ve covered some of the benefits, let&#8217;s take a look at how to properly perform the standing barbell calf raise.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Barbell_Calf_Raise\"><img decoding=\"async\" class=\"aligncenter wp-image-32604 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1024x576.jpg\" alt=\"standing barbell calf raise\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Standing_Barbell_Calf_Raise_Muscles_Worked\"><\/span><strong>Standing Barbell Calf Raise Muscles Worked<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several, lesser known, <a href=\"https:\/\/betterme.world\/articles\/working-out-barefoot\/\">muscles in the calves<\/a>. The gastrocnemius is the large, two-headed muscle that most people think of when they think of the calves. This muscle originates at the back of the knee and inserts into the Achilles tendon.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The gastrocnemius is responsible for plantar flexion, which is what we commonly refer to as &#8220;pointing your toes&#8221; (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7765981\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The soleus is a smaller, single-headed muscle that lies underneath the gastrocnemius. It also originates at the back of the knee and inserts into the Achilles tendon. The soleus is also responsible for plantar flexion, but it also works to stabilize the ankle joint (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7765981\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When performing the standing barbell calf raise, both of these muscles located on the posterior side of your lower leg will be engaged. However, the gastrocnemius will be worked a bit harder due to its size and position (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7765981\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The other two small muscles involved in this exercise are the tibialis anterior and peroneus longus. The tibialis anterior is located on the front of the lower leg, just below the knee. It works to dorsiflex the foot, which is the opposite of plantar flexion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The peroneus longus is also located on the front of the lower leg, but it&#8217;s situated a bit further down, near the ankle. It works to revert (or turn outwards) the foot.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While these two muscles aren&#8217;t worked directly during the standing barbell calf raise, they still play an important role in stabilizing the lower leg and ankle during the exercise.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Barbell_Calf_Raise\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-32574 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11-1024x576.jpg\" alt=\"standing barbell calf raise\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_Standing_Barbell_Calf_Raises\"><\/span><strong>How To Do Standing Barbell Calf Raises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that we&#8217;ve gone over some of the <a href=\"https:\/\/betterme.world\/articles\/treadmill-workout\/\">benefits<\/a> of the standing barbell calf raise, let&#8217;s take a look at how to actually perform the exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are step-by-step instructions:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set the bar on a squat rack at a level that best matches your height. It should be set up so that when you place the balls of your feet on the raised platform, your knees are slightly bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once the bar is in position, load it with the appropriate amount of weight. If you&#8217;re new to this exercise, start light and work your way up as you get comfortable with the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step under the bar and position it across the back of your shoulders, like you would for a back squat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once the bar is in position, grip it with your hands at shoulder-width apart. You can use an overhand or reverse (underhand) grip, whichever feels more comfortable for you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step away from the rack and position your legs in a shoulder-width stance with your knees slightly bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your heels so that you&#8217;re standing on your toes. This is the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From here, slowly lower your heels down to the ground. Keep your knees soft throughout the entire movement. Then, raise yourself back up to the starting position by contracting your calf muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Standing_Barbell_Calf_Raise_Variations\"><\/span><strong>Standing Barbell Calf Raise Variations<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a few different ways to <a href=\"https:\/\/betterme.world\/articles\/bodyweight-workout-plan\/\">modify<\/a> the standing barbell calf raise to make it more challenging or to target different muscles in the lower leg.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_A_Platform\"><\/span><strong>Use A Platform<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One common modification is to use a raised platform instead of performing the exercise directly on the ground. This allows you to get a greater range of motion and recruit more muscle fibers, resulting in a more challenging and effective workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can use any type of raised platform for this variation, including a weight plate, fitness step, or even a block. The idea is to step onto the edge of the platform so that your heels are hanging off.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you keep your balance, you&#8217;ll raise and lower your heels just like you would in the standard variation.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_The_Barbell_In_The_Front_Rack_Position\"><\/span><strong>Use The Barbell In The Front Rack Position<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another variation of the <a href=\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-cellulite-on-butt\/\">standing<\/a> barbell calf raise is to position the barbell in the front rack position. This means resting the barbell on your anterior (front-side) shoulders, with your elbows bent and pointing forward.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This variation is ideal for anyone who struggles with shoulder mobility, as it allows you to keep the bar in a front-loaded position without putting any undue stress on the shoulders.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this variation, simply set up the barbell in a squat rack at about shoulder height. Load it with the desired amount of weight, then step under and position it across the front of your shoulders. From here, you can proceed with the exercise as normal.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/bodyweight-bicep-exercise\/\"><i>Bodyweight Bicep Exercise: Get Bigger Biceps At Home Without Lifting Any Weights<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Barbell_Calf_Raise\"><img decoding=\"async\" class=\"aligncenter wp-image-32546 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5-1024x576.jpg\" alt=\"standing barbell calf raise\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_Dumbbells\"><\/span><strong>Use Dumbbells<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another way to modify the standing barbell calf raise is to use dumbbells instead of a barbell. This is a great option for beginners who need to ease their way into the movement, as it&#8217;s often easier to balance on your toes when using <a href=\"https:\/\/betterme.world\/articles\/lose-20-pounds-in-30-days\/\">dumbbells<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this variation, hold a pair of dumbbells at your sides and position your feet in a shoulder-width stance. From here, raise your heels so you&#8217;re standing on your toes, then lower them back down to the starting position.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The main benefit of using dumbbells is that they offer a greater range of motion than a barbell. This is because the weight is not resting on your shoulders, so you&#8217;re able to lower your heels further down. As a result, you can target the soleus muscle more effectively.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A kettlebell can also be used in place of dumbbells for this variation.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_A_Smith_Machine\"><\/span><strong>Use A Smith Machine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Smith machine is a type of weight-lifting equipment that allows you to safely perform exercises with a barbell without the need for a spotter. This makes it <a href=\"https:\/\/betterme.world\/articles\/movement-training\/\">ideal<\/a> for anyone who&#8217;s lifting heavy weights on their own.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_The_Leg_Press_Machine\"><\/span><strong>Use The Leg Press Machine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to calf raises or you have any knee or lower back issues, then using a leg press machine may be a better option for you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This type of machine allows you to safely and effectively target the muscles in your lower legs without putting any unnecessary strain on your joints.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform calf raises on the leg press machine, simply adjust the weight and seat height to suit your needs. From here, place your feet on the footplates and press down to raise the weight. (Your toes should be on the edge of the footplate with your heels hanging off the edge.)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once your legs are fully extended, hold for a moment before lowering the weight back to the starting position.<\/span><\/p>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Barbell_Calf_Raise\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Barbell_Calf_Raise\"><img decoding=\"async\" class=\"aligncenter wp-image-32234 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568-1024x576.png\" alt=\"standing barbell calf raise\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Common_Mistakes_To_Avoid\"><\/span><strong>Common Mistakes To Avoid<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know how to properly perform the standing barbell calf raise, let&#8217;s take a look at some common mistakes people make when doing this exercise. Avoiding these mistakes will help you get the most out of the movement and reduce your risk of injury.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Not_Going_Low_Enough\"><\/span><strong>Not Going Low Enough<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the most common mistakes people make when doing calf raises is not lowering their heels low enough.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, you should lower your heels all the way down until you feel a stretch in your calves. If you don&#8217;t go low enough, you won&#8217;t be effectively targeting the soleus muscle.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rounding_The_Back\"><\/span><strong>Rounding The Back<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You should maintain a straight back throughout the entire movement. Rounding your back puts you at risk of injury and takes away from the effectiveness of the exercise.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Not_Keeping_Knees_Soft\"><\/span><strong>Not Keeping Knees Soft<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another common mistake is to lock out your knees when doing calf raises. This puts unnecessary stress on the joints and can lead to knee pain. Instead, keep your knees soft and slightly bent throughout the entire movement.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Using_Heavy_Weights\"><\/span><strong>Using Heavy Weights<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Don&#8217;t use your squatting weight as a starting point for calf raises. Calf raises are a completely different movement and your calves are much smaller muscles than your quads. As a result, you won&#8217;t be able to lift as much weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with a lighter weight and gradually increase the amount of weight you&#8217;re using as you get stronger.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><span style=\"font-weight: 400;\"><strong>The Bottom Line<\/strong>\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The standing barbell calf raise is a great exercise for targeting the muscles in your lower legs. However, it&#8217;s important to do the exercise correctly in order to avoid injury and get the most out of the movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to the exercise, start by using lighter weights and gradually increase the amount of weight as you get stronger. Remember to keep your back straight, knees soft, and heels lowered all the way down to get the most out of the movement.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Barbell_Calf_Raise\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Barbell_Calf_Raise\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>The primary function of the calf is to extend the foot and toes, as necessary for walking and running. It also assists with balance while standing. When people think of getting a toned physique, they don&#8217;t usually think of working their calf muscles. However, having strong and well-defined calves can make a big difference in [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":46574,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[117],"class_list":["post-46572","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Standing Barbell Calf Raise: Benefits, Variations, And Mistakes To Avoid - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn how to properly do the \u2605 STANDING BARBELL CALF RAISE \u27a4, an exercise that targets the muscles in your lower legs. We&#039;ll also give you some tips on common mistakes to avoid.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Standing Barbell Calf Raise: Benefits, Variations, And Mistakes To Avoid\" \/>\n<meta property=\"og:description\" content=\"Learn how to properly do the \u2605 STANDING BARBELL CALF RAISE \u27a4, an exercise that targets the muscles in your lower legs. We&#039;ll also give you some tips on common mistakes to avoid.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1820525093-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/216b808a3f43e4f4dc1f403614524ccc\"},\"headline\":\"Standing Barbell Calf Raise: Benefits, Variations, And Mistakes To Avoid\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/\"},\"wordCount\":2130,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1820525093-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The primary function of the calf is to extend the foot and toes, as necessary for walking and running. It also assists with balance while standing. When people think of getting a toned physique, they don't usually think of working their calf muscles. However, having strong and well-defined calves can make a big difference in the overall aesthetics of your physique (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3404287\/\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a><span style=\\\"font-weight: 400;\\\">). No one wants to have \\\"chicken legs,\\\" after all. <\/span><span style=\\\"font-weight: 400;\\\">The standing barbell calf raise is a great exercise for targeting the calves (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3404287\/\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a><span style=\\\"font-weight: 400;\\\">). This move can be performed with a variety of different weights, making it perfect for both beginners and advanced lifters alike. <\/span><span style=\\\"font-weight: 400;\\\">There are many benefits to performing the standing barbell calf raise, of which we'll explore in more depth below. In addition, we'll also provide some tips on how to perform the exercise correctly, as well as some variations that you can try. <\/span><span style=\\\"font-weight: 400;\\\">Finally, we'll conclude with a few mistakes that you should avoid to get the most out of this exercise.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Are Standing Barbell Calf Raises Good?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Exercises that target the major muscles in the lower body are often thought to be the best exercises for overall leg development. However, this isn't always the case.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Isolation exercises like the standing <a href=\\\"https:\/\/betterme.world\/articles\/olympic-weightlifting-program\/\\\">barbell<\/a> calf raise can actually be quite beneficial for building strength and muscle mass in the lower body, especiall ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/\",\"url\":\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/\",\"name\":\"Standing Barbell Calf Raise: Benefits, Variations, And Mistakes To Avoid - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1820525093-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Learn how to properly do the \u2605 STANDING BARBELL CALF RAISE \u27a4, an exercise that targets the muscles in your lower legs. 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The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/zindzygracia58517578\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/zindzygracia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Standing Barbell Calf Raise: Benefits, Variations, And Mistakes To Avoid - BetterMe","description":"Learn how to properly do the \u2605 STANDING BARBELL CALF RAISE \u27a4, an exercise that targets the muscles in your lower legs. We'll also give you some tips on common mistakes to avoid.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/","og_locale":"en_US","og_type":"article","og_title":"Standing Barbell Calf Raise: Benefits, Variations, And Mistakes To Avoid","og_description":"Learn how to properly do the \u2605 STANDING BARBELL CALF RAISE \u27a4, an exercise that targets the muscles in your lower legs. We'll also give you some tips on common mistakes to avoid.","og_url":"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1820525093-scaled.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/216b808a3f43e4f4dc1f403614524ccc"},"headline":"Standing Barbell Calf Raise: Benefits, Variations, And Mistakes To Avoid","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/"},"wordCount":2130,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1820525093-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The primary function of the calf is to extend the foot and toes, as necessary for walking and running. It also assists with balance while standing. When people think of getting a toned physique, they don't usually think of working their calf muscles. However, having strong and well-defined calves can make a big difference in the overall aesthetics of your physique (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3404287\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). No one wants to have \"chicken legs,\" after all. <\/span><span style=\"font-weight: 400;\">The standing barbell calf raise is a great exercise for targeting the calves (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3404287\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). This move can be performed with a variety of different weights, making it perfect for both beginners and advanced lifters alike. <\/span><span style=\"font-weight: 400;\">There are many benefits to performing the standing barbell calf raise, of which we'll explore in more depth below. In addition, we'll also provide some tips on how to perform the exercise correctly, as well as some variations that you can try. <\/span><span style=\"font-weight: 400;\">Finally, we'll conclude with a few mistakes that you should avoid to get the most out of this exercise.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Are Standing Barbell Calf Raises Good?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Exercises that target the major muscles in the lower body are often thought to be the best exercises for overall leg development. However, this isn't always the case.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Isolation exercises like the standing <a href=\"https:\/\/betterme.world\/articles\/olympic-weightlifting-program\/\">barbell<\/a> calf raise can actually be quite beneficial for building strength and muscle mass in the lower body, especiall ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/","url":"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/","name":"Standing Barbell Calf Raise: Benefits, Variations, And Mistakes To Avoid - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1820525093-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Learn how to properly do the \u2605 STANDING BARBELL CALF RAISE \u27a4, an exercise that targets the muscles in your lower legs. 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The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!","sameAs":["https:\/\/www.linkedin.com\/in\/zindzygracia58517578"],"url":"https:\/\/betterme.world\/articles\/author\/zindzygracia\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/46572","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/37"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=46572"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/46572\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/46574"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=46572"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=46572"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=46572"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=46572"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}