SEATED CALF RAISE

1. Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.
2. Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward.
3. Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.
4. Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.
5. Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out. Hold the top contraction for a second.
6. Repeat for the recommended amount of repetitions.

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ROCKING STANDING CALF RAISE

1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place it on the back of your shoulders (slightly below the neck).
2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance. Also maintain a straight back and keep the knees with a slight bend; never locked. This will be your starting position.
4. Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending (other than the slight initial bend we created during positioning) at any time. Hold the contracted position by a second before you start to go back down.
5. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
6. Now lift your toes by contracting the tibia muscles in the front of the calves as you breathe out.
7. Hold for a second and bring them back down as you breathe in.
8. Repeat for the recommended amount of repetitions.

Caution: 

                       Maintain your back straight and stationary at all times. Rounding of the back can cause lower back injury. Also, choose a conservative weight. This exercise requires a lot of balance and choosing too much weight may cause you to lose balance and fall.


Variations: 

                        A smith machine can be used for this exercise as well and it is a better choice for those with poor balance. Dumbbells can be used also.

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DONKEY CALF RAISE

Exercise Instructions

1. Set up for the donkey calf raise by setting a calf raise block or step in front of something stable to hang on to.
2. Stand on the block with the balls of your feet on the edge.
3. Bend over and hold onto something stable such as an incline bench. For added weight, you can have someone sitting on your back.
4. Slowly let the heels drop as far as possible. This is the starting position for the movement.
5. Raise your heels slowly until you're pushing them as high as possible.
6. Pause and squeeze the calf muscles. Then slowly lower yourself back to the starting position.
7. Repeat for desired reps.

​Exercise Tips:

1. Ideally, donkey calf raises are performed with someone sitting on your buttocks/lower back. You may find your own body weight is not very challenging.
2. Keep the rep timing slow and control the weight.
3. Do not bend at the knees.

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CALF PRESS ON A LEG PRESS MACHINE

The calf press on a leg press exercise uses a leg press machine to help work and strengthen your calf muscles.
Steps :
1.) Sit down on a Leg Press Machine and press the plate up as if you were performing a leg press.
2.) Slide your feet down so that the balls of your feet are pressing against the rack (with your heels hanging free),
3.) Keeping the handles locked, press up and flex your toes and then slowly bring your toes back towards your body (dorsiflex).
4.) Perform these movements slowly for maximum benefit.
Tips :
1.) Use lighter weight on this exercise than you are able to lift with a leg press until you are familiar with the movements.

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BARBELL SEATED CALF RAISE

Exercise Instructions

1. For this exercise you'll need a barbell, a flat bench or seat and a block or step. To set up, place the block around 30 inches from the end of a flat bench.
2. Grasp a barbell and sit down on the end of the bench with the barbell on your thighs just behind your knees.
3. Place the balls of your feet up on the block and allow your heels to drop as far as possible without hitting the floor. This is the starting position.
4. Slowly raise your heels up as far as possible, and then squeeze the calf muscles at the top of the movement. 
5. Then slowly lower your heels back to the starting position and repeat for desired reps.

Exercise Tips:

1. This is a very useful exercise if you don't have access to as seated calf raise machine.
2. Use a full range of motion by allowing your heels to drop as far as possible and raise as high as possible.
3. Keep the rep timing slow and controlled.
4. The balls of your feet should be on the end of the block. Moving them forward makes the exercise easier - that's cheating!

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CALF (ANGLES) WORKOUTS

BARBELL SEATED CALF RAISE

CALF PRESS ON A LEG PRESS MACHINE

DONKEY CALF RAISE

ROCKING STANDING CALF RAISE

SEATED CALF RAISE

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