Calf Raise

CALF RAISE - Free Weights

TARGET MUSCLES:

• Gastrocnemius (calf)
• Soleus

START POSITION:

• Place feet straight ahead 12 inches apart.
• Place bar with desired weight across shoulders with palms down and elbows flexed.

PROCEDURE:

• Flex both feet (plantarflex) and exhale.
• Slowly return to start position and inhale.
• Repeat 12-15 times.

CALF RAISE - Machine

TARGET MUSCLES:

• Gastrocnemius (calf)
• Soleus

START POSITION:

• Step up on the foot block of the machine with the head between the shoulder pads.
• Adjust machine so that the shoulders are comfortably under the pads.
• Place the balls of the feet on the foot block, position feet shoulder width apart.
• Position toes pointing forward.

PROCEDURE:

• Keep legs stright with the weight supported on the shoulders.
• Knees remain straight during the entire exercise.
• Slowly lower heels until the calf muscles stretch as far as comfortable.
• Hold this position for one second and then raise up as high as you can.
• Hold this position for one second and return to the start postion.
• Repeat 12-15 times.
• Variate this exercise by pointing toes inward, center, and outward (45 degrees).

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