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Main muscles used:
calf muscles (gastrocnemius)
(soleus)
calf muscles (gastrocnemius)
(soleus)
Hold a dumbbell in your right hand at your side with your palm facing in. Stand on a step or platform with the ball of your right foot on the step or platform and your heel hanging over the edge.
Slightly bend your left leg to keep the leg off the floor. Rest your left hand on a chair or wall for support.
While keeping your body straight, slowly raise your heel as high as you can until you are standing on your toes.
Pause for a moment and then slowly lower your heel slightly below the step or platform.
Repeat for desired amount of reps on that calve then switch to other calve for same number of reps
Slightly bend your left leg to keep the leg off the floor. Rest your left hand on a chair or wall for support.
While keeping your body straight, slowly raise your heel as high as you can until you are standing on your toes.
Pause for a moment and then slowly lower your heel slightly below the step or platform.
Repeat for desired amount of reps on that calve then switch to other calve for same number of reps
• Do not lock the knee of the leg you are standing on.
• Do not roll your foot toward your little toe when raising your heel.
• Do not bend your neck. Keep your head, neck and back in a straight line.
• Do not lower your heel too far below the step or platform.
Variations:
Try using two legs
• Do not roll your foot toward your little toe when raising your heel.
• Do not bend your neck. Keep your head, neck and back in a straight line.
• Do not lower your heel too far below the step or platform.
Variations:
Try using two legs
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