Muscles Trained: Calves

Intro: There are a variety of different calf raises that can be performed. This article will focus on standing calf raises. Other varieties include seated, donkey, and leg press calf raises. Since the range of motion is so small for calf raises, a large amount of weight can be used for most people. This will allow you to efficiently overload your muscles. The form for these exercises is not too difficult, so using a heavier weights is not as dangerous as it would be for an exercise such as squats.

How it is performed: Standing calf raises require a machine or a barbell and squat rack. For the machine version, approach the machine and adjust it accordingly. Place the balls of your feet on the end of the platform and allow your heels to extend out. Get a comfortable shoulder position underneath the padding. Grab the handles and keep your back straight.

Stand on your toes by raising your heals to perform the repetition. Attempt to go as high as possible to get the greatest stretch and range of motion. Slowly lower your heels and return to the starting position. Complete the desired number of repetitions.

The barbell form can be done with a barbell and squat rack or a smith machine. You will also need a block to stand on. With the barbell on your back, position the balls of your feet on the calf block with your heels extending off. Stand on your toes by raising your heels as you did on the machine version. Lower to the starting position in a controlled manner. It is important to get a full stretch for maximum development.

Other versions of this exercise will soon be included in the calf section.