Calf Raises

Muscles Worked: Calves (Gastrocnemius, Soleus)

Spotter Required: No

Minimum Equipment required: Can be done flat on the floor but elevation provides a greater range of motion. Even simply standing on the edge of two bricks would suffice. 

The Best Equipment to Use: Standing calf raise machines

Warming up: To warm up, perform 1 set of 15 - 20 repetitions without any weight.

How often should I perform this exercise: Standing calf raises can be performed in any leg workout, but you may wish to alternate your calf workouts by performing seated calf raises.

When should I perform this exercise: Calf raises are very effective and thankfully not the most energy draining exercise, they can be performed at any time during your leg workout but you may wish to save them to near the end, the compound leg exercises such as such as squatting should be performed before calf raises.

How to do the exercise: Starting with your ankles pointing down toward the floor (or flat if you cannot be elevated) raise your heels of the floor by going upwards on your toes. At the top, contract your calves for approximately two seconds. 

This forces extra blood into the muscles. After the two count, lower yourself down again. This should also take around two seconds. Don’t let your heels touch the floor. This will keep extra tension on your calves and force them to work harder, which will benefit you greater.

Mentality: This can feel like a slower exercise, what with the pause to contract the muscles and may not feel the most exhausting, but make sure you stay focused and feel your muscles burn as you don’t let them rest throughout the set. 

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