Standing calf raises are executed with one or both feet on a raised surface with the heel lower than the toes. The exercise is performed by raising the heel as far as possible. Weights or other methods of providing resistance are commonly used, but the exercise is also effective with body weight alone.
Perform Standing Calf Raise on a Step
– Stand on a stairway facing up, like you are going upstairs.
– Hold the hand rail with one hand. Now move your feet back until just the toes and the balls of your feet are on the step.
– The back of your feet are in the air.
– Next, raise yourself up onto your toes and then lower yourself back down. Repeat this as many times as you can.
Muscles Targeted: Calves, core
- It is very easy to strain your Achilles Tendon doing these. That will cause you problems throughout the rest of your life. Be very careful.
– Use a full range of motion pushing your heels up as far as possible and letting the calves stretch out as far as possible on the way down. Pause an hold for a count of 1-3 at the top of the movement (heels up) for extra intensity.
– Bending and straightening the knees during the raise – this brings the quads and glutes into the movement, reducing the tension on the calves.
– Always keep your knees stiff but not locked in order to best isolate the calf muscles and minimize the involvement of other muscles.
Seated and Standing Calf Raises
Donkey Calf Raises
One Legged Calf Raises