Calf raises

Calf raises

Calf raises is an exercise in weight training. This exercise primarily works the muscles of the lower leg otherwise known as the calf. The muscles of the calf are called the gastrocnemius and soleus, making up the upper and lower calf muscles.

Calf raises can be carried out in a variety of ways, these can be seated or standing using free weights or resistance machines.

eated Calf Raises

To execute the seated calf raises using free weights such as a barbell find a raised surface to put in front of the bench you are sitting on, sit upright and place the balls of your feet on the edge of the raised surface so your heel is not supported. Make sure your legs are at 90 degrees and place the barbell on your upper thighs just above the knee.

To carry out the movement correctly raise your heels as high as possible without moving your feet, you should feel the calf muscles tighten, then slowly move your heels back down as far as possible then repeat.

tanding Calf Raises

To execute the standing calf raises using free weights such as a barbell find a raised surface to stand on, stand upright with the barbell across your shoulders, your feet shoulder width apart and place the balls of your feet on the edge of the raised surface so your heel is not supported.

To carry out the movement correctly raise your heels as high as possible without moving your feet, you should feel the calf muscles tighten, then slowly move your heels back down as far as possible then repeat.

Exercise Notes

The commonly accepted theory is that the muscles of the leg (gastrocnemius, soleus, tibialis anterior and posterior, fibularis longus and brevis) are predominantly made up of slow twitch fibre types, and as such should respond better to higher rep ranges. It is not uncommon to hear of some fitness trainers using reps of 50 or more, though it has been argued that reps beyond 15 - 20 accomplish little in the way of muscular benefit.

As with any muscle group, it is best to experiment with repetition ranges to find the best workout for your body.

External links

* [http://www.musclepowershop.com/2008/06/seated-and-standing-calf-raises.html Seated and Standing calf raises]
* [http://bodhivictoria.com/exercises/calfRaise.php Calf Raise Exercise Description]


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