Calf raises

1️⃣ Targeted Muscles

• Primary: Calves (gastrocnemius & soleus)
• Secondary: Tibialis anterior (stabilizer), foot muscles

2️⃣ Why Are Calf Raises So Effective?

• Strengthen and define the calf muscles for better aesthetics and performance
• Improve explosive power for jumping and sprinting
• Enhance ankle stability, reducing the risk of injuries
• Support overall lower body strength and endurance

3️⃣ Proper Execution

🔹 Standing Calf Raise (Bodyweight or Weighted)

1. Starting Position:

• Stand with feet hip-width apart, toes pointing forward
• Place the balls of your feet on an elevated surface (optional for a deeper stretch)
• Hold a dumbbell in one hand or use a calf raise machine for resistance

2. Lifting the Heels:

• Push through the balls of your feet to raise your heels as high as possible
• Squeeze your calves at the top

3. Lowering the Heels:

• Slowly lower your heels back down to stretch the calves
• Keep the movement controlled—no bouncing!

🔥 Pro Tip: Perform slow, controlled reps and use a full range of motion to maximize muscle activation!

4️⃣ Common Mistakes & How to Avoid Them

❌ Rushing the movement – ​​Control both the lift and descent for maximum gains.
❌ Not using full range of motion – Lower heels fully to stretch, then rise up high.
❌ Leaning forward – Keep your body upright to focus the tension on the calves.

5️⃣ Pros & Cons

✅ Simple yet highly effective for building strong, defined calves
✅ Can be done anywhere with bodyweight or added resistance
✅ Improves athletic performance and reduces injury risk
❌ Requires high volume for noticeable growth
❌ Calves are a slow-growing muscle group— patience is key!

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Want to master the perfect calf raise?

📸 Pictures/Videos → coming soon

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