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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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