Calves

Instructions:

• Hold a dumbbell in one hand (same side as calf being worked) hanging down at side, palm in.
• Place the ball of one foot on the edge of a raised object, letting your heel and arch extend off the object stretching as far down as possible.
• Hold on to a machine, wall, etc. with free hand and keep back straight, head up, and leg locked.
• Put other foot next to or behind leg being trained.
• Raise up on toe as high as possible and hold for a quick second while flexing the calf muscle.
• Return to the starting position in a slow, controlled manner.

Don'ts

• Don't let hips move backward or forward and don't bend at knee causing momentum.
• Don't shorten the height that you raise up. Be sure to rise up as high as possible and flex your calf.

Calves: Groups of muscles farther down the back of the leg running from the backside of the knee to the Achilles tendon. The two muscles that make up the calves are the gastronemius and soleus. Their primary function is to extend your foot at the ankle and flex your toes, which helps you jump, walk/run, and pedal.

Click on a muscle group and view a video demonstration and written instructions for each exercise for that muscle or muscle group.

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