Calf Raises

Calf raises are a great way to target the basic lower leg muscles - the gastrocnemius and the soleus. Training with these exercises benefit in improved strength and a well-toned leg...

Calf raises are basically leg workouts in which a person stands on their tiptoes and holds this position for a second and then goes back to the standing position. They are easy to perform exercises and suit people of all ages and gender. They greatly help to build the lower leg muscles.

This is the basic standing calf raise, which doesn't need any fitness equipment. You can just hold a bar or support yourself using a wall when performing the workout.

• Stand straight with a comfortable distance between your feet.
• Point your feet straight.

• Hold a bar or support yourself using a wall. This is your starting position. Then raise yourself slowly till you are standing on the balls of your feet.
• Squeeze the lower leg muscle, hold for one second.
• Then slowly lower yourself down to starting position. Repeat.

To perform this workout on a platform you can use a stepper or use the first step of the stairs. You can also use a block or use some big heavy books to make a block. Many people tend to advise against using a platform for calf raises as it increases the stress on the Achilles tendon.

If you had previous health problems of Achilles tendon then avoid this exercise. If you are a beginner, it is advised that you perform these raises in front of a trainer.

• To do this workout stand on a platform.
• Then move back, till only the balls of your feet are on the platform.

• Now, slowly raise yourself till you are standing on the balls of the feet.
• Hold the position and then lower yourself down. Repeat.

Single leg raises allow a person to do raises with added intensity without using any weights. You can do this workout on a platform or without a platform.

• Stand on the platform/floor, and bend your left leg, so that you are standing only on your right foot.
• Support yourself by holding a bar or something sturdy.

• Make sure you are well-balanced.
• Then raise your right leg, till you are standing on the balls of your foot. This is your starting position.
• Hold for a second and while you do this squeeze the muscles.
• Go back to the starting position. Perform one set. Then switch sides and repeat.

To add more intensity to your calf workout and train calves better consider using dumbbells. There are many variations of dumbbell calf raises. Here are some variations and instructions on how to do them.

• Hold a light dumbbell in each hand and do standing calf raises, either on a platform or on floor.

You can also do single leg single, dumbbell raise. To do this hold a dumbbell in the right hand and hold a bar with your left hand. Stand on your right leg and raise yourself and come down. Do one set like this. Then switch sides and repeat.

Barbell raises are a favorite among bodybuilders, as they greatly help to build calf muscles. Hence, one can see bodybuilders having a big bulge on their lower legs.

However, barbell raises should be done only in front of a trainer if you are a beginner.

• Stand near a squat rack and keep the barbell on your shoulders, behind your neck. This is your starting position.

• As a beginner do it without plates, then add light weights for more resistance as you gather more strength and stamina.
• Start pushing the barbell by standing on the balls of your feet, hold for a second and come back to starting position.
• Repeat.

Seated raises for calf muscle help in additional training of the calf muscles. To a certain extent they also help to work on the thighs.

• Position yourself on the seated calf machine.
• Lock on a light weight level.
• Place your legs on the platform and push your toes down so that your heels are raised.
• Hold for a second and release. Repeat.

If you don't have access to the seated calf raise machine, then using a dumbbell or barbell you can perform seated calf raises. Here are some ways to do this workout.

• Sit down with comfortable distance between your feet, and place a barbell on the top of your thighs. Do this with a light weight. Then raise your leg, and hold for a second. Repeat.

You can do single leg seated raises using dumbbells too. Sit on a bench and keep some space between your feet, so that you can perform the workout comfortably. Now, place one light dumbbell on your right leg, and hold it on top with your right hand. Then raise your leg and hold for a second, lower your leg down. Perform one set. Then switch sides and repeat.

This is a powerful leg workout that will help you train your entire leg. If you don't have a hack machine then use the above exercises.

• Position yourself in the hack squat machine.
• Place your toes at the bottom of the hack squat platform.

• This way your toes will be placed on the bottom edge and your heels will be hanging over the edge.
• Push yourself up so that your heels are raised. Hold for second and release. Repeat.

This variation helps to build a lot of strength and you can train on different amount of weights.

• Position yourself on the leg press machine and place your toes on the lower edge of the platform.

• Push on the platform forward with your toes and hold the position for one second count.
• Then slowly return to the starting position. Repeat.

To prevent injuries, It is very important to follow the right technique and form when exercising. Also, start with light weights and then consider adding more weights as you develop stamina.