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S T A N D I N G C A L F R A I S E S
Muscles worked: Calves
Instructions:
Place a aerobic platform or wooded platform on the floor close to a wall or something you
can hold onto while performing the exercise. Get a dumbbell and step up onto the the platform,
placing your toes and balls of your feet at the edge of the platform. With the dumbbell in your
right hand, left hand placed somewhere to keep your balance, move your left foot behind your right
foot, where it will stay throughout the exercise. Stand erect with your knee just slightly bent and
your back straight. Next, moving only your foot and ankle, lower your heel towards the floor
until you reach a comfortable stretch. Raise your foot back up as high as you can go onto your
toes. Pause for one second and hold, contracting your calves. Repeat for the number of reps
assigned. Then repeat on the left side.
Note Incline bench presses with a platform attached to the back
of them are a good place to perform this exercise.
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Dont's:
Don't jerk the weight up. Use a slow controlled movement. Don't bounce the weight as you lower
your heels. Use control, this will prevent injuries.
Alternate exercises: Standing calf machine raises, leg press calf
presses, donkey calf raises, seated calf raises, smithmachine calf raises |
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