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:

Dumbbell

One leg calf raises with a dumbbell is a strength-training exercise that targets the calf muscles. It involves standing on the balls of one foot and raising your body weight by lifting your heel off the ground while holding a dumbbell.

Stretch to do prior to exercise:

  • Standing calf stretch
  • Toe-up Achilles Stretch

Warmup to do prior to exercise:

  • 5-10 minutes of low-impact cardio such as walking or cycling

How to select the proper weight:

  • Start with a lightweight, such as 5-10 pounds, and adjust as necessary based on your comfort level and fitness level.

Proper form:

  1. Stand on the balls of one foot with the other leg slightly bent and the foot on the floor.
  2. Hold a dumbbell in one hand with your arm extended by your side.
  3. Lift your heel as high as possible, raising your body weight, and hold for a second or two.
  4. Lower your heel back to the ground slowly and repeat for the desired number of repetitions.
  5. Switch legs and repeat the exercise.

How to reduce the difficulty:

  • Perform the exercise without weights.
  • Use a lighter weight.

How to increase the difficulty:

  • Use a heavier weight.
  • Increase the number of repetitions.
  • Increase the number of sets.

The number of reps:

  • Beginner: 8-12 reps per leg
  • Intermediate: 12-15 reps per leg
  • Advanced: 15-20 reps per leg

Estimated time for exercise: 5-10 minutes

Body Group:

Legs

Muscle Group(s):

Calves

Muscles used:

Primary:

Calves

Secondary:

Soleus

Tertiary:

None

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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