MUSCLES IT WORKS:

Calves (Back of Lower Legs)

 

HOW TO DO IT

Hold a dumbbell in each hand, palms facing in next to your body. Stand with your feet approximately shoulder-width apart and your knees slightly bent. Exhale as you lift your heels off the ground, transferring your weight to the balls of your feet. Inhale as you lower the heels back down.


SETS & REPS
Do 3 to 5 sets of 10 repetitions (reps).

TIME
Do 1 to 3 sets at 60 seconds each for each set.

WEIGHT OR RESISTANCE
8- to 15-lb dumbbells; or a 15- to 24-lb. body bar. Most men will start at the upper end of the dumbbell or body bar weight range (more weight); most women will start at the lower end (less weight).

EQUIPMENT NEEDED
Body bar or dumbbells

DON'T DO THIS MOVE IF
you have tight calves. If you do, follow the instructions below to make the calf raise easier.

HOW TO KNOW IF YOU'RE DOING IT RIGHT
You should feel your calves (the back of your lower legs) working during this exercise. To maintain correct form, keep your chest lifted; shoulders back, down, and away from your ears; abdominals engaged; and tailbone tucked under.


HOW TO MAKE IT EASIER
Decrease the weight of the body bar or dumbbells.

HOW TO CHALLENGE YOURSELF OR PROGRESS
If you are able to do 2 additional repetitions per set or complete 60 seconds without getting tired, consider adding repetitions, time, and/or sets.  For example, instead of doing 10 repetitions for 3 sets, try 15 repetitions for 3 sets. To increase intensity without changing sets or time, try adding weight. You can also try a single-leg calf raise or you can do the calf raise on a step.

To do a single-leg calf raise, lift your left foot off the ground and balance on your right foot. Exhale as you lift your right heel. Inhale as you lower your right heel. Alternate right and left legs with each set.

To do a calf raise on a step, stand on the step with your heels hanging off the back edge of the step. Do the calf raise as described above. Using the step increases the range of motion of the calf raise to provide more challenge.


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Chest Fly on Stability Ball + Hamstring Curl + Row + Calf Raise

 

 

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