Standing Calf Raise Guide
- None
- Strength
- Barbell
- Isolation
- Push
- Beginner
Click to Enlarge
Click to Enlarge
Exercise Instructions
- Set up for the standing barbell calf raise by getting a block or step and placing it in front of you.
- Grasp a barbell and place it across the back of your shoulders. Make sure the bar sits across the muscles in your upper back, not your neck.
- Stand up on the block with the balls of your feet on the edge.
- Keeping your balance, raise your heels off the floor.
- Squeeze the calves, and then slowly lower your heals back down as far as possible without letting them touch the floor.
- Repeat for desired reps.
Calf Raise Tips:
- Keep the balls of your feet on the edge of the step. Don't let your feet come forward as this makes the exercise less challenging.
- Keep the rep timing slow and controlled - don't "bounce".
- To help keep your balance, keep your eyes facing forward at all times.
Seated Calf Raise Exercise
- None
- Strength
- Machine
- Isolation
- Push
- Beginner
Click to Enlarge
Click to Enlarge
Exercise Instructions
- Set up for the seated calf raise by loading up the machine with the weight you want to use.
- Sit on the machine with the padding on top of your thighs and the balls of your feet on the edge of the foot pad.
- Push up with your calves to take the weight off rack and release the lock.
- Slowly let your heels drop as far as possible. This is the starting position for the exercise.
- Slowly raise your heels up a high as possible.
- Pause and squeeze the calf muscles, and then slowly lower your heals back down as far as possible.
- Repeat for desired reps.
Calf Raise Tips:
- Use a full range of motion by pushing your heels up as far as possible and letting the calves stretch out as far as possible on the way down.
- Pause and hold for a count of 1-3 at the top of the movement (heels up) for extra intensity.
- Try pointing your toes in different directions (outwards / inwards) to work the calves at differing angles.
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