Calves: Standing calf raises

1. Standing calf raises

• Introduction:They are executed with one foot or both. It focuses on gastrocnemius and soleus which allows people to lift more weight.
• Difficulty:Beginner
• Equipment:Machine
• Steps involved:

1. Adjust the machine according to your height and place your shoulders beneath the padded lever.
2. The balls of your feet should be supporting your weight on the calves block, your heels extending off of it.
3. Extend your heels upward,contracting the calves while keeping the knees stationary. Pause at the contracted position.
4. Slowly return to the initial position. Repeat.

• Do’s:

1. Squeeze your calves at top of the movement.
2. Drop the heels as far as possible to achieve a maximum possible stretch.
3. Keep your legs straight.

• Don’ts:

1. Don’t bend your back.
2. Avoid making it a fast and bouncy movement.
3. If suffering from back pain, avoid doing the exercise with additional weights.