Description

Calf raises are a classic exercise for training the calf muscles in isolation.

Exercise

Calf raise

Standing

Type: Bilateral Rest: 120s Equipment: Multipresse

Tutorial

1

Stand in the middle of the Smith machine and position the bar on your neck muscles. Stand with the balls of your feet on an elevation (aerobic stepper, weight plates, step). Your heels should be hanging down.
2

Push up forcefully from your calves 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 calf muscles. Breathe in as you do so.
4

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

Use the full range of motion! Go down until your calves are stretched. Push yourself all the way up until your calf muscles are contracted to the maximum. Perform the exercise slowly and with concentration to work your calf muscles intensively.
Lean forward slightly so that you don't tip backwards.