Description

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 an elevation (aerobic stepper, weight plates, step). Heel hangs down. Keep your right leg slightly bent.
2

Push up forcefully from the left calf 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 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 with your left side first and continue with the 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.