Enhancing Skills

Calf raise

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Body Weight

Calf raise is a simple exercise that targets the calf muscles. It involves standing with your feet shoulder-width apart and lifting your heels off the ground while keeping your toes on the ground.

Stretch: Standing Hurdle stretch can be done prior to this exercise.

Warmup: A simple warm-up can be done prior to this exercise, such as a light jog or jumping jacks for a few minutes.

How to select the proper weight: Since this is a bodyweight exercise, no weights are needed.

Proper form:

  1. Stand with your feet shoulder-width apart.
  2. Lift your heels off the ground while keeping your toes on the ground.
  3. Hold the position for a few seconds and then lower your heels back down to the ground.
  4. Repeat the movement for the desired number of reps.

How to reduce the difficulty: To reduce the difficulty of this exercise, perform it while holding onto a stable surface such as a wall or a chair.

How to increase the difficulty: To increase the difficulty of this exercise, you can perform it on one leg at a time or hold a weight such as a dumbbell in each hand.

Reps: Beginner: 2 sets of 10-12 reps Intermediate: 3 sets of 12-15 reps Advanced: 4 sets of 15-20 reps

Estimated time for exercise: This exercise can be completed in 5-10 minutes.

Body Group:

Legs

Muscle Group(s):

Calves

Muscles used:

Primary:

Calves

Secondary:

Soleus

Tertiary:

N/A

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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