Barbell Standing Bent Knee Calf Raise from Deficit Exercise Guide
Exercise Profile
- Target
- Gastrocnemius
- Equipment
- Barbell
- Body Part
- Calves
- Primary Muscle
- Gastrocnemius
- Secondary Muscles
- Soleus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Calf Raise from Deficit
How to: Barbell Standing Bent Knee Calf Raise from Deficit
- Stand on a raised platform with a barbell on your shoulders.
- Bend your knees slightly and lower your heels below the level of the platform.
- Push through the balls of your feet to rise up onto your toes, squeezing your calf muscles at the top.
- Slowly lower back down to the starting position, ensuring good control throughout.
Common Mistakes
- Not reaching full extension of the calf muscles at the top of the movement.
- Lowering the weights too quickly without control.
- Arching the back instead of keeping a neutral spine.
Modifications
- Perform the exercise without weights to focus on form.
- Use a lower platform if you're unable to raise your heels from a deficit.
Tips
- Ensure your knees do not extend past your toes during the movement.
- Maintain a controlled form when lowering and raising your heels.
- Use a full range of motion to maximize calf activation.
Barbell Standing Bent Knee Calf Raise from Deficit Alternatives
Tags
calves
strength
gastrocnemius
lower body
barbell
fitness