Single Leg Standing Calf Raise (Barbell)
Complete guide to Single Leg Standing Calf Raise (Barbell). Learn proper form, technique, and execution. Targets Calves — Outer Calf, Inner Calf. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Single Leg Standing Calf Raise (Barbell)
Place a barbell across your upper traps and stand on the edge of a step with the balls of your feet on the edge and heels hanging off.
Balance on one foot and keep the other raised.
Engage your abs and take a breath.
Press upward by extending your ankle, squeezing your calf at the top and exhale.
Slowly lower your heel back down as far as comfortable and breathe in.
Once finished training one side, do the same number of reps with your other leg.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |