Standing Calf Raises
This exercise workes the muscles of the upper calf. You may work your calves slightly faster than other body parts. Be careful to keep the movement controlled.
How to do:
- Stand erect with your knees locked or close to locked.
- Place a barbell across the back of your shoulders and traps.
- Put the balls of your feet on the edge of e4-6" block (stair/ block of wood/ etc.). Your toes should be pointed forward.
- Lower your heels as far as possible or untill you feel a good stretch in the calf muscles.
- Raise your heels and stand as tall as possible. Focus on your calves having to do all the work and hold the contraction for a few seconds.
- Do not bounce. Keep your legs strait and your knees and hip locked.
- Repeat the motion.
Leg Press Calf Raises
This exercise workes the muscles of the upper calf. You may work your calves slightly faster than other body parts. Be careful to keep the movement controlled.
How to do:
- Using the leg press machine, place your toes and the balls of your feet on the edge of the platform, so your heels rise in mid-air.
- keep your knees locked.
- Push the platform by extending the foot (toes higher than heels, calves contracted).
- Lower the platform by contracting your foot (toes lower than heels, calves stretched).
- Be very careful not to bounce the weight.
- Repeat until failure or until you have completed the desired number of repetitions.
Seated Calf Raises
This exercise workes the muscles of the lower calf. You may work your calves slightly faster than other body parts. Be careful to keep the movement controlled.
How to do:
- Sit in a bench with a heavy weight plate on your lap, near your knees.
- Your knees should be bent at a 90 degree angle.
- Put the balls of your feet on the edge of a 4-6" block. Your toes should be pointed forward.
- Lower your heels as far as possible or until you notice a good stretch in the calves.
- Raise your heels as high as possible. Focus on your calves doing all the work and hold for a feww seconds.
- Repeat until failure or until you have completed the desired number of repetitions.
Dumbbell Raises
This exercise workes the muscles of the upper calf. You may work your calves slightly faster than other body parts. Be careful to keep the movement controlled.
How to do:
- Stand erect with your knees locked or close to locked.
- Place a pair of dumbbells in your hands at your sides.
- Put the balls of your feet on the edge of a 4-6" block (stair/ block of wood/ etc.). Your toes should be pointed forward.
- Lower your heels as far as possible or untill you feel a good stretch in the calf muscles.
- Raise your heels and stand as tall as possible. Focus on your calves having to do all the work and hold the contraction for a few seconds.
- Do not bounce. Keep your legs strait and your knees and hip locked.
- Repeat the motion.
One Leg Raises
This exercise workes the muscles of the upper calf. You may work your calves slightly faster than other body parts. Be careful to keep the movement controlled.
How to do:
- Stand erect with your knees locked or close to locked.
- Place a pair of dumbbells in your hands at your sides.
- Put the ball of your right foot on the edge of a 4-6" block (stair/ block of wood/ etc.). Your toes should be pointed forward.
- Lower your heel as far as possible or untill you feel a good stretch in the calf muscles.
- Raise your heel and stand as tall as possible. Focus on your calf having to do all the work and hold the contraction for a few seconds.
- Do not bounce. Keep your leg straight and your knee and hip locked.
- Repeat the motion on other leg.
Machine Raises
This exercise workes the muscles of the upper calf. You may work your calves slightly faster than other body parts. Be careful to keep the movement controlled.
How to do:
- On a calf machine stand erect with your knees locked or close to locked.
- Place the weight on you shoulders.
- Put the ball of your right foot on the edge of a 4-6" block (stair/ block of wood/ etc.). Your toes should be pointed forward.
- Lower your heel as far as possible or untill you feel a good stretch in the calf muscles.
- Raise your heel and stand as tall as possible. Focus on your calves having to do all the work and hold the contraction for a few seconds.
- Do not bounce. Keep your leg strait and your knee and hip locked.
- Repeat the motion.
Seated Machine Raises
This exercise workes the muscles of the lower calf. You may work your calves slightly faster than other body parts. Be careful to keep the movement controlled.
How to do:
- Seated on the calf machine, Place the padded weights across your lap.
- Your knees should be bent at a 90 degree angle.
- Put the balls of your feet on the edge of a 4-6" block. Your toes should be pointed forward.
- Lower your heels as far as possible or until you notice a good stretch in the calves.
- Raise your heels as high as possible. Focus on your calves doing all the work and hold for a few seconds.
- Repeat until failure or until you have completed the desired number of repetitions.
