Description

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

Exercise

Calf raise

Standing

Type: Bilateral Rest: 120s Equipment: Kurzhantel

Tutorial

1

Take a dumbbell in each hand and stand with the balls of your feet on an elevation (aerobic stepper, weight plates, step). Your heels hang down.
2

Push up forcefully from your calves so that you are standing 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

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 intensively work your calf muscles.
Keep the weight at the front of your body for balance so that you don't tip backwards.