Heel Raise Bent Over

This exercise is for the gastrocnemius and soleus muscles.

Exerciser

Position: Form a 90-degree angle between your upper body and legs by bending over at the hips. Use an additional partner or a fixed object for support.

Action: Keep your legs straight and rise up on the balls of your feet. Do 8 to 12 repetitions to muscle failure. If possible, perform the exercise by placing the balls of your feet firmly on a 4" x 4" board or the edge of a curb. Be sure to lower and raise your heels as far as possible.

Resister

Position: Sit on the upper part of the exerciser's buttocks; DO NOT SIT ON THE EXERCISER'S LOW BACK. (Property positioning your body places less pressure on the exerciser's back and helps him better work his gastrocnemius and soleus muscles.) Action: Provide resistance to the exerciser with your body weight.

Exerciser

Position: Assume a front-leaning-rest position. Action: Perform a push-up against your partner's resistance. Do 8 to 12 repetitions to muscle failure.

Resistor

Position: Straddle the exerciser's hips. Place your hands on top of his shoulders. Be careful to place your left hand on the upper left part and your right hand on the upper right part of his shoulder.

Action: Apply pressure against the exerciser's push-up movements. As stated earlier, slightly more resistance should be applied during the eccentric phase of contraction (in this case, as the exerciser moves closer to the floor)

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