How to do it
Grip the bar hard with both hands to create full-body tension.
- 1
Place a barbell across your upper back, similar to the position for a back squat.
- 2
Stand with your feet hip-width apart, with the balls of your feet on an elevated surface like a block or step.
- 3
Push through the balls of your feet to raise your heels as high as possible, squeezing your calves at the top.
- 4
Slowly lower your heels back down below the level of the step for a full stretch.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your core tight and avoid using momentum to lift the weight. Focus on a slow, controlled movement to maximize calf engagement.
Common mistakes
- ✕Rolling the ankles outward at the top
- ✕Bending the knees during the raise
- ✕Stopping short of a full heel stretch