Calves exercise · barbell
Barbell Standing Rocking Leg Calf Raise
The barbell standing rocking leg calf raise is a barbell exercise that targets the calves, with the hamstrings and quadriceps assisting.
How to do the barbell standing rocking leg calf raise
- Stand with your feet shoulder-width apart and hold a barbell across your upper back.
- Raise your heels off the ground as high as possible, balancing on the balls of your feet.
- Slowly lower your heels back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the calves. The hamstrings and quadriceps work as secondary muscles. See all calf exercises or every barbell exercise.
