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One-Legged
Calf Raise
Strengthens
calf muscle while challenging your sense of balance.
Equipment
Step bench or block of wood and dumbbells.
Exercise
Technique
- Stand
with the ball of your right foot on the edge of a sturdy step bench or stable
block of wood. Hold the dumbbell over your right shoulder. Hold the wall lightly.
- Lower
your heel just a little below the edge until you feel a slight stretch in
your calf. This is your starting position.
- Rise
on the ball of your foot as high as you can go.
- Slowly
lower to starting position and repeat.
- Do
the desired number of repetitions. Switch to the other side.
Performance
Tips
- As
you press upward, take care that your ankle does not roll inward or outward.
- Press
straight upward instead of rocking the body forward, then backward as your
heels come down.
- Be
sure to lift up off the ball of your feet and not just your toes.
- Avoid
lowering your heels way below the edge of the platform because you can stress
your Achilles tendon.
Repetitions
For toned defined calf muscles without bulk, choose a weight that is light enough
to fatigue the muscle in fifteen to twenty repetitions. Do one to three sets.
For increased muscle mass, choose a weight heavy enough to fatigue the muscle
in eight to twelve repetitions. Do one to three sets.
Go
to Common Exercises...