Legs · Barbell
Barbell Floor Calf Raise
How to do the barbell floor calf raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Rest a barbell across your upper back as you would for a squat and stand flat on the floor with feet hip-width apart. Press through the balls of your feet to raise your heels as high as you can, then lower them under control back to the floor.
- 1Feel your calves contract as you push your heels up as high as possible
- 2Keep your knees straight but not locked and your torso tall
- 3Hold the top squeeze briefly before lowering with control
Common mistakes
- Avoid bouncing or using momentum to lift the heels
- Do not let your ankles roll inward or outward; press evenly
- Do not lean forward under the bar; stay upright and balanced
Muscles worked
The barbell floor calf raise mainly works the calves.
- CalvesPrimary
- Lower BackMinor
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- QuadsMinor
- HamstringsMinor
Kovo programs the barbell floor calf raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
Last reviewed June 2026.