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The standing calf raise is one of the best exercises for building solid and toned calves. It’s simple yet effective, and you can do it with your body weight or weight. Your calves play a decisive role in helping you to push off. They are fast twitch muscles used in explosive moves such as jumping rope or pushing a sled.
Four Steps for Perfecting the Standing Calf Raise
This article will give step-by-step instructions on performing a standing calf raise properly and effectively.
Step 1:
Stand in front of a raised surface (such as a bench or step) with your feet shoulder-width apart and flat on the floor. If you’re using weights, hold them in each hand by your sides. If not, keep your arms at your sides. You can also use a standing calf raise exercise machine if you have access to one.
Step 2:
Slowly lift yourself onto the surface so that only the balls of your feet and toes are on the surface while maintaining a rigid body posture. Keep your back straight, and your head forward throughout the standing calf raise.
Step 3:
Begin to slowly rise up onto the balls of your feet until you reach full extension (your heels should be off the ground). At this point, contract your calves as hard as possible for 1-2 seconds before slowly lowering yourself back down until your heels are flat on the floor again. Keep tension in both legs throughout this entire motion—not just one leg at a time! Repeat for the desired number of repetitions (3 sets of 10 reps are recommended).
Step 4:
Once finished with all standing calf raise sets, be sure to stretch out those calves! Hold each stretch for 20-30 seconds before moving on to another stretch or ending the workout altogether. This will help prevent injury and keep those calves loose throughout future training!
Conclusion on How to Perfect the Standing Calf Raise
The standing calf raise is an effective exercise for building solid calves and improving balance/stability. With proper form and technique, you can maximize the benefits of this exercise while avoiding injury or discomfort. So next time you hit the gym, don’t forget to add some standing calf raises into your routine—your calves won’t regret it!
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