Exercise of the Week – Calf Raise

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If you’ve read my article on how to build a masculine physique, you know that it’s important to not forget the legs! Don’t be the guy who focuses on the upper body by lifting all kinds of weight at the gym, and then when summer comes, you are embarrassed to wear shorts because you have chicken legs.

 

HOW TO:

There are many variations to calf raises and they are obviously each performed differently, but to perform the standing calf raise, stand on the edge of a step (if you have stairs, they work perfectly too), stand tall with the ball of your feet on the edge and your heels hanging over; raise your heels a few inches so that you’re on your tiptoes, hold the position for a moment, then lower your heels all the way down below the edge. You should feel a stretch in your calf muscles. Repeat as many reps as needed (average of 10 to 12 reps, 3 sets).

 

BENEFITS:

You don’t need a gym do work on your legs, or calves in this instance. Other than the obvious benefits of giving your lower legs a great definition, calf raises also improve your overall legs muscle strength. If you play a sport that requires you to jump, calf raises exercises will also give you the ability to jump higher.

 

VARIATIONS:

  • Donkey Calves Raise
  • Rocking Standing Raise
  • Seated One Leg Calves Raise
  • Standing Barbell Calves Raise
  • Single Raise
  • Dumbbell Calves Raise
  • Isometric Calves Raise