Calf Raises How | To Perform Them Correctly



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How to Do Calf Raises

Three Methods:

While well-shaped and toned calf muscles can make a pretty impression while playing baseball or wearing a nice pair of heels, there's much more to them: they perform the crucial function of maintaining the skeleton's proper alignment. Feel like getting your calves in shape? There are quite a few exercises that you can do in the comfort of your home. Read on to find out how to properly perform calf raises.

Steps

Practicing Standing Calf Raises

  1. Stand on the edge of a stair step, or a step of any kind (as long as it's in a safe environment).Make sure the step is not very far up and close to the ground. You don't want to fall too far should you lose your balance.
    • If you're using a step-aerobics platform, you might want to slide two risers beneath the step.
  2. Stand straight, with your tailbone tucked in.Engage your core by pulling in your upper ribs and belly. Make sure that the balls of your feet are solidly planted on the edge of the step. Your heels should be over the edge.
    • If you feel unstable, or like you're losing your balance, practice this method with a wall or railing near by.
    • Place your hands on the wall or the railing.
  3. Lift your heels until you're standing on your tippy toes.Distribute most of your weight onto the balls of your feet, and keep your legs straight.
  4. Stay on your tippy toes for two seconds.Then, begin to lower your heels, and move your weight away from the balls of your feet. Lower your heels until they're below the step, or platform.
    • You should be feeling your calf muscles stretch on the downward movement.
    • Repeat this sequence until you feel tired.
Score
/

Method 1 Quiz

What’s one example of a way you might injure yourself doing standing calf raises?

Practicing Dumbbell Calf Raises

  1. Hold a dumbbell in each hand.It's always a good rule of thumb to start with lighter weights, and work your way up to heavier ones. Get two dumbbells of the same weight, and stand with your feet about shoulder width apart.
  2. Keep a chair at arms' length in front of you.If you have trouble with your balance, it's a good idea to have a chair nearby with the back facing you. You can also perform this exercise while facing a wall.
  3. Let your arms hang along the sides of your body.Make sure that your arms are below your shoulders, and keep a firm grip on the dumbbells.
  4. Lift your heels up.Shift your weight onto the balls of your feet while keeping your legs straight. Continue to keep your arms alongside your body.
    • There is no arm movement involved, as the weights are meant to train your calf muscles.
    • While your legs should be straight, it's a good idea to keep a micro bend in your knees to avoid locking them up.
  5. Slowly lower your heels back to the floor.Do this movement with as much control as possible.
    • You should feel a nice stretch and little tension in your lower legs, particularly your calves.
  6. Practice this exercise sequence twelve to fifteen times in a row.That's an adequate number of repetitions for most people, and should gradually strengthen your calf muscles.
Score
/

Method 2 Quiz

True or False: You should focus your energy into your biceps when practicing dumbbell calf raises.

Practicing The Split Stance Overhead Calf Raise

  1. Start with a lighter weight.For best results in this method, you'll need a plate weight, like you would find at the gym. Resist the urge to start with the heaviest weight you can manage. It's better to start with a lighter weight and work your way up.
  2. Stand with your legs one in front of the other.In other words, your legs should be scissoring out, resulting in about a foot distance between both feet.
  3. Hold the plate weight to your chest with both hands.This is the time to decide if the weight is too little or too much. Err on the side of caution, and go with a slightly lower weight than you might be able to hold.
  4. Bend the front knee, with the knee over your ankle.Take a step back with your back knee so that the back leg is almost straight. Then, lift your back heel so that you're on the tippy toes of your back foot.
  5. Raise your front heel.Both feet should now be on their tippy toes. Lower the heel of your front foot slowly until it's back on the floor. Keep the back heel lifted the entire time. Lift the front heel, hold it for a moment, then lower it back to the ground.
  6. Repeat this exercise.Ideally, you should strive to practice this method of the calf raise a few times per week.
Score
/

Method 3 Quiz

How much distance should you have between your front foot and and your rear foot?

Community Q&A

Search
  • Question
    How many reps of calf raises should I do?

    Personal Trainer
    Michele Dolan is a BCRPA certified Personal Trainer in Canada. She has been a personal trainer and fitness instructor since 2002.
    Personal Trainer
    Expert Answer
    Three sets of 10-15 calf raises is a great start. Try single leg calf raises once that becomes easy.
    Thanks!
  • Question
    What do calf raises work out?

    Personal Trainer
    Michele Dolan is a BCRPA certified Personal Trainer in Canada. She has been a personal trainer and fitness instructor since 2002.
    Personal Trainer
    Expert Answer
    Calf raises work out the muscles in the back of the lower leg, which is known as the "calf."
    Thanks!
  • Question
    Do calf lifts work?

    Personal Trainer
    Michele Dolan is a BCRPA certified Personal Trainer in Canada. She has been a personal trainer and fitness instructor since 2002.
    Personal Trainer
    Expert Answer
    Yes, when performed correctly, calf raises do strengthen the muscles in the back of the lower leg.
    Thanks!
  • Question
    Do calf raises increase your vertical?

    Personal Trainer
    Michele Dolan is a BCRPA certified Personal Trainer in Canada. She has been a personal trainer and fitness instructor since 2002.
    Personal Trainer
    Expert Answer
    No, performing calf raises will not make you taller. Calf raises only strengthen the muscles in the back of the lower leg; they do not lengthen the leg.
    Thanks!
  • Question
    If I do calf raises only, will my legs grow?
    wikiHow Contributor
    Community Answer
    No your calves are only one part of your legs. You must also work on your quads and hamstrings. You should do other leg exercises such as squats, deadlift, lunges and the leg press.
    Thanks!
  • Question
    Will calf muscles help me dribble fast in soccer?
    wikiHow Contributor
    Community Answer
    Yes, all good soccer players have good calf development. They do calf raises and weightlifting as part of their training regiment.
    Thanks!
  • Question
    Will this add definition to my calves?
    wikiHow Contributor
    Community Answer
    Yes, it will help you get toned calf muscles, and it will strengthen your ankles to walk farther distances.
    Thanks!
  • Question
    How often do I need to do the calf raises to see results?
    wikiHow Contributor
    Community Answer
    If you do 100 reps (10 sets of 10) 4 days a week, you should see results in about 4 weeks.
    Thanks!
  • Question
    How do I make my calves a lot bigger?
    wikiHow Contributor
    Community Answer
    Run and hike on steep elevations.
    Thanks!
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Video

Warnings

  • Potential injuries to your Achilles Tendon may be incurred if this exercise is performed incorrectly. Be particularly careful—injuring this tendon may cause you lifelong problems.
  • Those with poor balance should be careful when performing these exercises.

Things You Need

  • Dumbbells (optional)
  • Towel (optional)
  • Plate Weight (optional)

Related wikiHows

Sources and Citations

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of How to Do Calf Raises was reviewed by on March 17, 2019.

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Quick Summary

To exercise and tone your muscles with calf raises, stand up straight onthe edge of a stair step, with a wall or railing nearby to help you balance. Then, lift your heels so that you’re on your tip toes and hold the position. After 2 seconds, lower your heels so that they’re below the level of the step and you can feel the stretch in your calf muscles. Repeat this up-and-down motion until you get tired. For a more intense workout, you can hold a dumbbell in each hand with your arms at your sides while doing calf raises.

Success Stories

Anonymous

Jun 11

"Really helped out, thank you!"
Rated this article:

Anonymous

Oct 6, 2019

"This is about the third time I've gotten shin splints. Someone told me to do calf raises, but I didn't know whatthey were.





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Date: 05.12.2018, 17:26 / Views: 43192