Category — Calf Exercises

1. Grab an exercise band and stand on it with your toes making sure that the length of the band between the foot and the arms is the same for both sides.
2. While holding the handles of the band, raise the arms to the side of your head as if you were getting ready to perform a shoulder press. The palms should be facing forward with the elbows bent and to the sides. This movement will create tension on the band. This will be your starting position.
3. Keeping the hands by your shoulder, stand up on your toes as you exhale and contract the calves hard at the top of the movement.
4. After a one second contraction, slowly go back down to the starting position.
5. Repeat for the recommended amount of repetitions.

Variations: There are multiple ways to perform calf raises. You can use dumbbells, barbells or various machines.

1. Hang on to a sturdy object for balance and stand on a dumbbell handle, preferably one with round plates so that it rolls as in this manner you have to work harder to stabilize yourself; thus increasing the effectiveness of the exercise.
2. Now roll your foot slightly forward so that you can get a nice stretch of the calf. This will be your starting position.
3. Lift the calf as you roll your foot over the top of the handle so that you get a full extension. Exhale during the execution of this movement. Contract the calf hard at the top and hold for a second. Tip: As you come up, roll the dumbbell slightly backward.
4. Now inhale as you roll the dumbbell slightly forward as you come down to get a better stretch.
5. Repeat for the recommended amount of repetitions.

Variations: You can also do these standing on the head of the dumbbell, using a large dumbbell that is wider.

1. Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.
2. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you without locking your knees. (Note: In some leg press units you can leave the safety bars on for increased safety. If your leg press unit allows for this, then this is the preferred method of performing the exercise.) Your torso and the legs should make perfect 90-degree angle. Now carefully place your toes and balls of your feet on the lower portion of the platform with the heels extending off. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
3. Press on the platform by raising your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
4. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
5. Repeat for the recommended amount of repetitions.

Caution: Be very cautious as you place the feet in the bottom part of the platform as if you slip and the safety bars are not locked then you could suffer a serious accident.

Variations: You can perform this exercise one leg at a time.

1. Place a block about 12 inches in front of a flat bench.
2. Sit on the bench and place the ball of your feet on the block.
3. Have someone place a barbell over your upper thighs about 3 inches above your knees and hold it there. This will be your starting position.
4. Raise up on your toes as high as possible as you squeeze the calves and as you breathe out.
5. After a second contraction, slowly go back to the starting position. Tip: To get maximum benefit stretch your calves as far as you can.
6. Repeat for the recommended amount of repetitions.

Variations: You can use the smith machine or the seated calf raise machine in order to perform this exercise. Alternatively, you can also use dumbbells by placing one on top of each thigh.

1. Use a sturdy object like a squat rack to hold yourself.
2. Lift the right leg in the air (just around 2 inches from the floor) and perform a circular motion with the big toe. Pretend that you are drawing a big circle with it. Tip: One circle equals 1 repetition. Breathe normally as you perform the movement.
3. When you are done with the right foot, then repeat with the left leg.