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Calves Exercises
Exercises
Standing calf raises
Seated calf raises
Leg press calf extensions
Standing one legged calf raises
Standing calf raises
Standing calf raises are fantastic for building large, diamond shaped calves.
Weight lifting exercise position
1. Standing upright, place your toes on the apparatus platform. Ensure that you are on the balls of your feet at the edge of the
apparatus platform.
2. Slowly drop your heels as far as they can go.
3. Place your hands on the shoulder pads.
Execution
1. Rise up as high as possible on the balls of your toes without excessive knee bending.
2. Slowly lower your heels as far as possible. Do not bounce at the bottom of the movement. Repeat.
3. Keep the movement fluent, slow, and controlled.
Click here to see the Standing Calf Raises illustration
Seated calf raises
Weight lifting exercise position
1. Sit down on the apparatus and place the balls of your feet on the platform with your knees under the pads.
2. Grasp the handles.
3. Unhook the safety latches for the weight.
4. Slowly drop your heels as far down as they can go.
Execution
1. Raise your heels until your calves are fully contracted.
2. Slowly lower your heels and repeat movement.
3. Keep the movement fluent, slow, and controlled.
Click here to see the Seated Calf Raises illustration
Leg press calf extensions
Weight lifting exercise position
1. While seated on a leg press, place you’re the balls of your feet about 1 feet (30 cm) apart under the leg press plate. Your
buttocks should be supported on the seat and your back pressed firmly against back rest.
2. Keep head should be straight and your slightly angel your toes outward.
Execution
1. Allow your heels to drop as far as possible.
2. Raise your heels until your calves are fully contracted.
Standing one legged calf raises
Weight lifting exercise position
1. Stand on the edge of stairs or a block, with the balls of your left foot at the edge.
2. Slowly drop your heel as far down as it can go.
3. Place your hands on a wall to stabilize your body
Execution
1. Raise your body as high as possible on the ball of your left foot.
2. Slowly lower your heel back to the start position. Repeat the movement.
3. Repeat for the right foot.
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