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Leg Strength: "Standing Calf Raise"
Directions: Perform
Dynamic Warm-Up
exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your
body!
"Lightly" place fingertips on wall then lift with calf
Lift heel higher than bench & lower heel below bench
Directions: Perform my
Dynamic Warm-Up
exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your
body!
-
Make sure bench or standing object is securely placed close to vertical wall then place ball of one foot on edge of platform. Place fingertips "lightly" on wall to assist with balance, but do NOT try to pull body up with arms--no claw marks in wall! J
-
Lift heel and raise calf as high as possible. Your heel should be "higher" than platform level.
-
Lower heel and calf until heel is below platform level.
-
Perform 30-45 seconds without pausing or decreasing range of motion.
Tips: Foot position on a very stable bench,
step, or platform is important with this exercise. After about 15
seconds, your foot will probably inch back off step slightly. Quickly
slide ball of foot back up to edge without taking a break then continue.
-
It's easy to decrease your range of motion after about 15-20 seconds on this one because your calves are on fire! Have discipline! Make yourself preserve quality and full ROM.
-
I learned this from mentor Norm Hoffman--thanks Norm! This is the best calf exercise I have ever found! I will take the body weight only Standing Calf Raise over a calf machine any day.
*Note:
These exercises are intended for "normal healthy"
individuals and many are only intended for competitive athletes.
If you have an injury, or abnormal pain is present, see your physician or a certified physical
therapist before continuing your exercises.
RonJones.Org | Back to BodyXercise Library | Site Map
(Updated 10.16.06)
Be Strong.