Calf Raises

calf raises

Calf raises are a fundamental exercise designed to strengthen the calves, particularly the gastrocnemius and soleus muscles. By lifting onto the balls of your feet, this movement enhances calf strength, ankle stability, and mobility, which are crucial for sports and daily activities like running, jumping, and walking.

Ideal for athletes and fitness enthusiasts, calf raises are particularly beneficial for improving lower body power and preventing injuries by reinforcing strong tendons and proper muscle balance. This exercise also helps alleviate tight calves, reducing the risk of Achilles tendonitis and plantar fasciitis.

Calf raises are adaptable for different fitness levels by varying the weight, tempo, and surface. Incorporating them regularly into your training routine will help build calf strength, improve ankle mobility, and promote balanced lower body power for optimal performance in sports and daily movement.

Equipment Needed:

Step, stair, box, brick, etc

calf raise Instructions:

  1. Stand on a step with the ball of your foot so that your heel and midfoot are hanging over the edge
  2. On 2 feet push up onto the ball of your foot 
  3. Lower yourself so that your heels are as low as you can go
  4. Repeat the movement by returning to the top position 
  5. Perform the prescribed reps before moving to the next exercise

Common Errors

Make sure you are lowering yourself in a controlled manner, do not bounce

calf raise Progressions / Regressions:

If this is too challenging:

  • Try starting on the flat floor 
  • Use an implement to balance 

If you want more of a challenge:

  • Try performing on one leg
  • Go slower
  • Perform more reps or hold a weight for more resistance

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