Rocking Standing Calf Raise

How to do the Rocking Standing Calf Raise

1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place it on the back of your shoulders (slightly below the neck).
2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance. Also maintain a straight back and keep the knees with a slight bend; never locked. This will be your starting position.
4. Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending (other than the slight initial bend we created during positioning) at any time. Hold the contracted position by a second before you start to go back down.
5. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
6. Now lift your toes by contracting the tibia muscles in the front of the calves as you breathe out.
7. Hold for a second and bring them back down as you breathe in.
8. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	calves
Equipment	barbell
Difficulty	beginner
Type	isolation

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Calf Raises - With Bands Resistance Bands Calf Raise On A Dumbbell Dumbbell Dumbbell Seated One-Leg Calf Raise Dumbbell Standing Dumbbell Calf Raise Dumbbell Calf Press Machine Calf Press On The Leg Press Machine Machine

Harder than the Rocking Standing Calf Raise

Standing Dumbbell Calf Raise intermediate · Dumbbell Donkey Calf Raises intermediate · Other Equipment Calf Raise On A Dumbbell intermediate · Dumbbell

Superset the Rocking Standing Calf Raise with

Opposing quads work — alternate sets without extra rest.

Barbell Side Split Squat quads Barbell Squat quads Barbell Walking Lunge quads Barbell Full Squat quads

Common questions

What muscles does the Rocking Standing Calf Raise work?

The Rocking Standing Calf Raise primarily works the calves. Barbell Seated Calf Raise, Calf Press, and Calf Press On The Leg Press Machine train the same muscle, across 7 equipment types.

What equipment do you need for the Rocking Standing Calf Raise?

A Barbell. Without a barbell, Calf Raises - With Bands, Calf Raise On A Dumbbell, and Dumbbell Seated One-Leg Calf Raise train the same muscle, and 7 of the catalogue's options for this muscle need no equipment.

Is the Rocking Standing Calf Raise suitable for beginners?

Yes, the Rocking Standing Calf Raise is rated beginner. Standing Dumbbell Calf Raise, Donkey Calf Raises, and Calf Raise On A Dumbbell are the progressions from here.

Where should the Rocking Standing Calf Raise go in a workout?

Late — the Rocking Standing Calf Raise is isolation work, so it follows your compounds. Supersetting it with Barbell Side Split Squat and Barbell Squat cuts session time without extra rest.

Similar exercises

Barbell Seated Calf Raise Barbell Calf Press Machine Calf Press On The Leg Press Machine Machine Calf Raise On A Dumbbell Dumbbell Calf Raises - With Bands Resistance Bands Donkey Calf Raises Other Equipment