How To Do The Standing Calf Raise
The standing calf raise is one of the best exercises to
strengthen your calf muscle. The calf muscle is a bulky
superficial muscle at the back of your leg. It is formed
of two major muscles, the soleus and the gastrocnemius.
These muscles add volume breadth and proportion to the lower
leg. The gastrocnemius is the larger muscle, and it originates
as two heads from the knee joint to be inserted in the ankle
joint as the Achilles tendon. When well developed, it can
be easily seen in a person with low body fat as a diamond
shaped muscle. Another smaller muscle that comes into play
here is the tibialis anterior which is a small muscle yet
very important for strength, endurance and shape of your
calves. Here is how to carry out the exercise.
• You will need to use a standing calf raise machine
or if unavailable, you may achieve similar results by carrying
a dumbbell in one arm and balancing your body with the other.
• Stand with the ball of your foot on the block keeping
your heels projecting off the edge of the block.
• Keep your head between the shoulder pads to allow
your shoulders to push on the pads.
• Lift the weight to get it off the support.
• Keeping your body and your legs straight, slowly
bring down your heels as close to the floor as possible
for maximum stretch.
• Then rise up on your toes by contracting your calves
as much as possible.
• Hold this position for 1 or 2 seconds then slowly
return back to initial position.
Once you know how to do the standing calf raise in proper
form, execute 3 sets each session, maintaining 2 to 3 sessions
a week. Start with 30 kilograms for initial weight and slowly
build up your strength as you increase the weight. To make
training more intense and focus more on the gastrocnemius,
try doing partial repetitions. Follow those simple steps
and you will have bigger stronger calves in no time.
Standing calf raises articles