Rocking Standing Calf Raise

Exercise Summary
Primary Muscle(s) Calves
Secondary Muscle(s) None
Equipment Barbell
Emphasis Isolation
Type Push

Rocking Standing Calf Raise Instructions

  • Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back. 
  • Get underneath the bar, placing it on your traps. Step back away from the rack/stand.
    • You can also use dumbbells or bodyweight.
  • Feet are pointed straight ahead with your knees slightly bent.
  • In a controlled manner, extend at the ankle through a full range-of-motion (plantar flexion).
  • As your heels touch the ground, bring your toes and the balls of your feet off the ground toward your shin (dorsiflexion).
  • In a controlled manner, "roll" into your next rep.
  • This is a controlled, rhythmic motion. 


  • Always have your eyes fixated straight ahead with a neutral neck position.
  • Wear flat shoes (Chucks/Vans) or perform these barefoot. Wearing thick-soled shoes makes this exercise difficult to execute properly.
  • Establish a strong mind-muscle connection and be deliberate with each repetition. 
  • Experiment with different rep schemes and various time-under-tension protocols. 
  • Don't actively point your feet internally or externally. This will have no real effect on the execution of the exercise.
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