Calves

Exercises

■ Standing calf raises

■ Seated calf raises

■ Donkey calf raise

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Standing Calf Raise

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Position

1. Standing upright, place your toes on the apparatus platform. Ensure that you are on the balls of your feet at the edge of the apparatus platform.

2. Slowly drop your heels as far as they can go.

3. Place your hands on the shoulder pads. Execution

1. Rise up as high as possible on the balls of your toes without excessive knee bending.

2. Slowly lower your heels as far as possible. Do not bounce at the bottom of the movement. Repeat.

Seated Calf Raise

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Position

1. Sit down on the apparatus and place the balls of your feet on the platform with your knees under the pads.

2. Grasp the handles. Unhook the safety latches for the weight. Slowly drop your heels as far down as they can go.

Execution

1. Raise your heels until your calves are fully contracted. Slowly lower your heels and repeat movement.

Donkey Calf Raise

Position

1. Lean on a bench or tabletop so that your upper body is comfortably supported parallel to the floor. Now, you don't have to have someone sit on top of you. Start out by using your own body weight. Once you can easily do 5 sets of 30, use a weight belt and add another 25 pounds.

Execution

1. Rise up and down on your toes until you cannot perform another rep. Use a 4 inch block under your toes to give you greater range of movement.

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