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.
Stand with the ball of your left foot on a raised surface (aerobic stepper, stair step). Your heel should hang down. Your right leg should be slightly bent.
2
Push yourself up powerfully from your left calf so that you are standing on your toes. Breathe out as you do this.
3
Slowly lower yourself until you feel a good stretch in your left calf muscle. Hold the position briefly and exhale 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! Move forward until your calf is stretched. Push all the way back 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.
Muscle groups
Primary
Calf
Secondary
—
Tertiary
—
Equipment
Body weight
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