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 an elevation (aerobic stepper, step). Heel hangs down. Right leg is slightly bent.
2
Push up forcefully from the left calf so that you are standing on your toes. Exhale as you do this.
3
Go down slowly until you feel a good stretch in your left calf muscles. Hold the position briefly and exhale.
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.
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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