Rise Up: Build Defined Calves
Quick Answer: Calf raises are an isolation exercise that targets the calf muscles (gastrocnemius and soleus). They build lower leg strength and definition with simple up-and-down movement.
Calf Raise Form: Build Strong Lower Legs
Adjust the padded lever of the calf raise machine to fit your height.
Place your shoulders under the pads provided and position your toes facing forward. The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. This will be your starting position.
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. Hold the contracted position for a second before you start to go back down.
Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
Repeat for the recommended amount of repetitions.
Exercise Form
Benefits of Calf Raises
- ✓Builds defined calf muscles
- ✓Improves ankle stability
- ✓Enhances athletic performance
- ✓Simple to perform anywhere
- ✓Prevents lower leg injuries
Pro Tips
- 💡Use full range of motion
- 💡Pause at the top for better contraction
- 💡Train both straight and bent leg
- 💡Track your calf work in Move
Common Mistakes to Avoid
Calf Raises Variations
Track Your Calf Raises with Move
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