Calf Raise
Muscles worked: gastrocnemius, soleusBasically the calf raise is done by standing or sitting with the balls of your feet fixed. You then lift and lower your heels.Other names for this exercise are heel raises or toe raises(although the toes never rise). Four versions: Standing two-legged Standing one-legged Donkey style Seated style Standing Two Legged Calf Raise1. Place the balls of you feet on a stable step. Keep your toes pointing straight or slightly out. Avoid extreme foot positions.2. Start the exercise at the bottom position with your heels lower than your toes. 3. Lift your heels so they are higher than your toes. Get as high as possible with each rep. Use only the muscles in your calves to create the movement. 4. The most important part of calf raises is the fully contracted position. Hold the contraction briefly. 5. Control your descent. Reach your desired bottom position where you feel a stretch in your calve, and then push out of it. Never bounce at the bottom. Return to your high position. _________________________________________________________________ A full range of motion is posible for some people and not for others. If you don't experience foot pain after this exercise then you can try a full range of motion. Find your range and stick with it. For weights you can hold dumbbells at your side. There are also machines designed for this exercise. Work gradually to heavier resistance. Let your body adjust to the increasing load. Take at least two months before going much heavier. Your back, ankles and feet need time to adjust to the weight. There is a danger of spine compression if done improperly. When putting weight on your shoulders, set up the machine so that the resistance rests on a support before your heels touch the floor on the descent. During each set, never allow your back to round, torso to relax, or legs to bend. If you find yourself bending and straightening your legs then you are using too much weight. To avoid back injury you can lessen the weight and do the one-legged version, or move to seated raises so no weight is on your back.
One LeggedHold a dumbbell on the same side as your working calf. Do not do this exercise with a barbell over your shoulders, even inside a power rack. It's too easy to lose your blance.Hold something fixed and rigid with your free hand. It should be horizontal and shoulder heigtht (like a bar set to the right height in a power rack). You can use a standing calf machine if you prefer. Keep the working leg straight and move the other leg slighltly behind you. Donkey Calf Raise
With this version you bend over at your waist. Hold something for balance, like a bench. Keep yor legs vertical and straight. Add resistance by having a training partner sit on your hips (now you see why they are called donkey raises). The partner can also hold weights if you need more resistance. No partner? You can hang weights from your belt. Seated Calf Raise
You can use a seated calf machine or place a barbell on your lower thighs while sitting. Use a pad for comfort. Knees at 90 degree angle. Feet hip-width apart. Use calf muscles to raise and gently lower the weight. Use the range of motion that you are most comfortable with.
Using a power rack::
Donkey:
One leg:
Seated:
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