Calf raises are a classic exercise for training the calf muscles in isolation. The one-sided version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Exercise
Calf raise
One-sided, upright
Type: Unilateral
Rest: 120s
Equipment: Kurzhantel
Tutorial
1
Take a dumbbell in your left hand and stand with the ball of your left foot on a raised surface (aerobic stepper, weight plates, stair step). Your heel should hang down. Keep your right leg slightly bent.
2
Push yourself up powerfully from your left calf so that you are standing on your toes. Hold the position briefly and breathe out as you do so.
3
Slowly lower yourself until you feel a good stretch in your left calf muscle. Breathe in as you do so.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions, starting with your left side and continuing with your right side after a 60-second break.
Tip
Use the full range of motion! Go down until your calf is 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. You can hold on to something with your other hand.
Muscle groups
Primary
Calf
Secondary
—
Tertiary
—
Equipment
Dumbbell
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