Description

Calf raises are a classic exercise for training the calf muscles in isolation.

Exercise

Calf raise

Sitting, Home

Type: Bilateral Rest: 120s Equipment: Kurzhantel

Tutorial

1

Hold a dumbbell in each hand. Sit on a bench/chair and position the balls of your feet on an elevation (aerobic stepper, weight plates, books). Heels hang down. Place the dumbbells on your thighs.
2

Forcefully push your lower legs up from your calves so that your feet are on your toes. Hold the position briefly and exhale.
3

Go down slowly until you feel a good stretch in your calf muscles. Breathe in as you do so.
4

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

Position the dumbbells on your thighs, just behind your knees. Use the full range of motion! Go down until your calves are stretched. Push yourself all the way up until your calf muscles are contracted to the maximum. Perform the exercise slowly and with concentration to work your calf muscles intensively.