Rocking Standing Calf Raise

Calves

Rocking Standing Calf Raise

LevelBeginner EquipmentBarbell MechanicIsolation ForcePush

A standing calf raise with a barbell on your back where you rock your weight between the ball of the foot and the heel to work the calves.

Strength

Primary musclesCalves

Energy burned

≈ 20 kcalFor 3 × 8–12, rest 90s · ≈ 3.5 kcal/min

Estimate range 15–25 kcal (±25 %)

Muscle mass worked7 %

Effort during a set5.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Place a barbell on your upper back and stand with your feet hip-width apart.
2Stand with the balls of your feet on a raised block if you wish.
3Keep your knees slightly bent and your torso upright.

How to perform

1Rise onto your toes as high as you can.
2Pause briefly at the top.
3Lower your heels slowly below the block or to the floor.
4Repeat with a smooth, controlled rhythm.