Rocking Standing Calf Raise
A beginner isolation strength exercise that works the calves, using a barbell.
Starting position
End position
How to Do Rocking Standing Calf Raise
- 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).
- 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.
- 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.
- 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.
- Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
- Now lift your toes by contracting the tibia muscles in the front of the calves as you breathe out.
- Hold for a second and bring them back down as you breathe in.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Rocking Standing Calf Raise
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Dumbbell Seated One-Leg Calf Raise
A beginner isolation strength exercise that works the calves, using dumbbells.
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2
Seated Calf Raise
A beginner isolation strength exercise that works the calves, using a machine.
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3
Smith Machine Calf Raise
A beginner isolation strength exercise that works the calves, using a machine.
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4
Standing Calf Raises
A beginner isolation strength exercise that works the calves, using a machine.
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5
Barbell Seated Calf Raise
A beginner isolation strength exercise that works the calves, using a barbell.
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6
Standing Barbell Calf Raise
A beginner isolation strength exercise that works the calves, using a barbell.
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7
Calf Raise On A Dumbbell
An intermediate isolation strength exercise that works the calves, using dumbbells.
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8
Standing Dumbbell Calf Raise
An intermediate isolation strength exercise that works the calves, using dumbbells.
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9
Calf Press
A beginner isolation strength exercise that works the calves, using a machine.
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10
Calf Press On The Leg Press Machine
A beginner isolation strength exercise that works the calves, using a machine.
Frequently Asked Questions
What muscles do rocking standing calf raise work?
Rocking Standing Calf Raise primarily works the calves.
What equipment do I need for rocking standing calf raise?
Rocking Standing Calf Raise uses barbell.
Rocking Standing Calf Raise: is it suitable for beginners?
Yes. Rocking Standing Calf Raise is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of rocking standing calf raise?
Dumbbell Seated One-Leg Calf Raise, Seated Calf Raise, Smith Machine Calf Raise train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my rocking standing calf raise reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; rocking standing calf raise can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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