Description

Calf raises are a classic exercise for training the calf muscles in isolation. All you need for this exercise is a long Theraband and you can do it at home or in the gym.

Exercise

Calf raise

Standing

Type: Bilateral Rest: 120s Equipment: Fitnessband lang

Tutorial

1

Stand with the balls of your feet hip-width apart on a raised surface (book, step). Clamp a Theraband between your feet and the elevation and grasp both ends of the band with your hands. Let your heels hang down.
2

Push up forcefully from your calves so that you are standing on your toes. Breathe out as you do so.
3

Go down slowly until you feel a good stretch in your calf muscles. Hold the position briefly and exhale.
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 intensively work your calf muscles.
Make sure you choose the right band for you (resistance, length).
Note: You can use the grip width to regulate the resistance of the band. If you make the band shorter, the resistance will be higher and the exercise will be harder. Long bands can also be folded in the middle to halve their length and increase the resistance.