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This exercise works the Calf muscles in the lower legs.
It can be done in a Standing Calf Raise Machine or freestanding
without any machine at all.
How
to do it:
- Stand
on the foot block of a Standing
Calf Raise machine on the balls of your feet
and duck under the shoulder pads. You should have a comfortable
separation between your feet and your toes should be pointing
forward.
- Start
with your heels down as far as possible in a good stretch.
Keep your knees straight and stiff but not locked. Rise
up onto the balls of your feet and squeeze, moving only
at the ankles.
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- If
you don't have access to or don't wish to use
a calf machine for various reasons, calf raises
can be done freestanding on just about anything
raised up (e.g. stairs, blocks, books, etc.) or
even from the floor.
- They
can be done one leg at a time as well. This is
a more advanced variation for those who have built
up some strength in the calves.
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Tricks:
- To
work the inside of your calves, set your feet farther
apart and rise up onto the inside balls of your feet.
- To
work the outside, set your feet in close and rise up on
the outside balls of your feet.
- Do
not turn your toes in or out as this puts an unnatural
stress on the knees.
- Turning
your feet in or out is sometimes recommended by trainers
in order to work the inner or outer calves. Avoid this.
Common
Errors:
- Bending
and straightening the knees during the raise
- this brings the quads and glutes into the movement,
reducing the tension on the calves.
- Always
keep your knees stiff but not locked in order to best
isolate the calf muscles and minimize the involvement
of other muscles.
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