In this lesson, you’ll learn how to train your calf muscles with barbell calf raises while standing against a wall. This exercise can also be done freely, without leaning against a wall, or in a hack squat machine. The standing barbell calf raise is one of my favorite calf exercises, with a strong emphasis on the gastrocnemius.
Find more calf exercises in the Weight Training Main section.
Execution
- Lift the barbell from the rack and place the balls of your feet on something slightly elevated. I usually use two 10 kg plates or just do it on flat ground.
- If you're doing the barbell calf raise against a wall, position the plates beforehand.
- For tips on barbell placement on your shoulders, see the barbell squat instruction.
- Tip: To avoid scratching your elbows while leaning against the wall, make sure to load at least two 20 kg plates on the barbell.
- Start with your heels on the floor and your calves stretched. Keep your core tight, torso upright, and knees extended.
- The distance from your feet to the wall should be slightly more than the radius of the plates on your bar. This allows you to lean back slightly, so the plates roll up the wall as you lift.
- Foot position: About shoulder-width apart or slightly narrower.
- Raise your heels until your calves are fully contracted and exhale as the plates roll up the wall.
- Hold the top position for 1–2 seconds.
- Then, lower your heels slowly back to the starting position. At the bottom, your calves should feel slightly stretched.
- Important: Do not let the weight rest on your joints at the bottom.
Advice
- The lowering phase should be slightly slower than the lifting phase.
- This exercise is not meant for very heavy weights. Choose a weight that allows for at least 20 controlled reps.
- I typically do 40–50 reps with 60 kg.
- Stretch your calves between sets and exercises for better flexibility and recovery.
- You can also perform this exercise on flat ground and without leaning against a wall.
Suggestions
More Leg and Calf Exercises:
