Calf Raises

Calf Raises is the best technique for working out your calf muscles. Calf Raises can be done with or without the aid of machines, using dumbbells or a bar.

Muscles used - Calf; gastronecius and soleus of the shin

Calf Raises Performed Properly

Standing Calf Raise

There are many option for doing calf raises, one or two-legged, with or without weights, machine assisted or not.  Described here is the one-legged calf raise with dumbbell.  Modify the exercise as you are most comfortable.

• Hold a dumbbell in one hand (same side as calf being worked) hanging down at side, palm in.
• For one-legged calf raises, place the ball of one foot on the edge of a raised object, letting your heel and arch extend off the object stretching as far down as possible.
• Hold on to a machine, wall, etc. with free hand and keep back straight, head up, and leg locked.
• For one-legged calf raises, put other foot next to or behind leg being trained.
• Raise up on toe as high as possible and hold for a quick second while flexing the calf muscle.
• Return to the starting position in a slow, controlled manner.

Some Tips on Getting the Most Out of Your Calf Raises

Do not bounce.

Keep legs straight and knees and hips locked.

To work the inside of your calves, set your feet farther apart and rise up on the inside balls of your feet.

To work the outside, set your feet in close and rise up on the outside.

Do not turn your toes in or out as this puts unnatural stress on the knees.

Avoid turning your feet in or out.

Find out about some of the equipment used for Leg Exercises.