Description

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

Exercise

Calf raise

Standing

Type: Bilateral Rest: 120s Equipment: Körpergewicht

Tutorial

1

Stand with the balls of your feet hip-width apart on a raised surface (book, step). Your heels should be hanging down.
2

Push up forcefully from your calves so that you are standing on your toes. Breathe out as you do so.
3

Go down slowly until you feel a good stretch in your calf muscles. Hold the position briefly and exhale.
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.
You can hold on with your hands to keep your balance.
TIP: If it gets too easy, fill a rucksack and strap it on.