Barbell Standing Rocking Leg Calf Raise

Barbell Standing Rocking Leg Calf Raise

The Barbell Standing Rocking Leg Calf Raise is a fantastic exercise that specifically targets and strengthens your calf muscles. This exercise can be performed using a barbell, making it a great choice for those looking to add variety to their leg workouts. To perform this exercise, you will need a barbell and a flat, stable surface. Begin by standing with your feet shoulder-width apart and place the barbell across your upper back, resting it securely on your traps or delts. Engage your core for stability throughout the movement. From here, raise your heels off the ground by pushing up onto your toes. Once you reach the top, begin to rock back onto your heels, lowering your toes towards the ground. This rocking motion creates tension throughout your calf muscles, providing an effective workout for this muscle group. The Barbell Standing Rocking Leg Calf Raise can be performed with varying weights, allowing you to progressively challenge yourself as you get stronger. It is important to maintain proper form and control throughout the exercise to maximize its effectiveness and minimize the risk of injury. Incorporating this exercise into your leg routine can help develop stronger, more defined calf muscles while also improving ankle stability. Remember to start with a lighter weight and gradually increase as your strength and comfort levels improve. So, go ahead and add this dynamic and effective exercise to your leg training to take your lower body strength to new heights!


  • Start by standing upright with your feet shoulder-width apart, and place a barbell on your upper back, resting it on your trapezius muscles.
  • Keep your head up, shoulders back, and core engaged throughout the exercise.
  • Raise yourself up onto the balls of your feet, lifting your heels off the ground. This is the starting position.
  • Rock forward onto your toes, shifting your weight onto the balls of your feet, and then rock backward, shifting your weight onto your heels.
  • Continue rocking back and forth in a controlled manner, feeling the stretch and contraction in your calves.
  • Perform the desired number of repetitions, and then lower yourself back down to the starting position.
  • Repeat for the recommended number of sets.

Tips & Tricks

  • Maintain proper form throughout the exercise to ensure maximum effectiveness and safety.
  • Focus on contracting your calf muscles during the upward phase of the movement.
  • Make sure to use a weight that challenges your calf muscles without compromising your form.
  • Incorporate a full range of motion by lowering your heels as far as possible during the downward phase.
  • Engage your core muscles to maintain stability and balance during the exercise.
  • Control the movement and avoid using momentum to lift the weight.
  • Implement progressive overload by gradually increasing the weight or repetitions over time.
  • Consider incorporating other calf exercises, such as seated calf raises or calf raises on a leg press machine, to provide variety and target different muscle fibers.
  • Allow for sufficient rest and recovery between exercise sessions to allow your calf muscles to adapt and grow.
  • Stay consistent with your workouts and make sure to prioritize nutrition and hydration to support muscle growth and recovery.


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