Tuesday, May 24, 2016

Calf Raise (Dumbbell Single Leg)


Target MusclesGastrocnemius, Soleus
Starting Position:
1. Hold a dumbbell in your right hand with your arm hanging down by your side, palm facing your body.
2. Place the ball of the right foot on the edge of a block or platform, allowing your heel to hang off the edge.
3. Hold on to a suitable support with the other hand to steady yourself.
The Movements:
1. Rise up as high as possible on the ball of your foot.
2. Hold the fully contracted position for a count of two; then slowly lower your heel down as far as it will go.
3. Complete the desired number of repetitions; then repeat on the left leg.
Tips:
• Keep your exercising leg straight throughout the movement.
• Keep your body upright.
• Stretch your calf fully at the bottom of the movement - your heel should be lower than your toes.
• Keep the movement smooth and continuous.
Variations:
Toes pointing out: Angling your feet outwards at 45° places more emphasis on the inner part of the calves.
Toes pointing in: Angling your feet inwards at 45° places more emphasis on the outer part of the calves.