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

Type: Unilateral Rest: 120s Equipment: Beinpresse

Tutorial

1

Sit on the leg press and position the ball of your left foot on the platform. Heel hangs down. Left knee joint is almost fully extended. Keep your right leg slightly bent.
2

Push forcefully from the left calf away from the platform so that your foot is on your toes. Hold the position briefly and exhale.
3

Slowly walk forward until you feel a good stretch in your left calf muscle. Breathe in as you do this.
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! 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.