Calf Raises
Step 1 - Stand with feet hip-width apart, optionally on the edge of the step
Step 2 - Rise up onto the balls of your feet as high as possible
Step 3 - Hold briefly at the top
Step 4 - Lower slowly to the starting position or below if on step
Recommended Sets & Time:
Beginner: 2-3 sets of 15-20 reps, 45 seconds rest
Intermediate: 3-4 sets of 20-30 reps, 30 seconds rest
Advanced: 4-5 sets of 30-50 reps, 30 seconds rest
What to Focus On:
Calf muscle engagement - You should feel this working in the back of your lower legs
Full range of motion - Rise as high as possible on your toes, then lower with control
Balance and stability - Keep your body straight and balanced throughout the movement
Controlled tempo - Take 2 seconds to rise up and 3 seconds to lower down
Modifications:
Easier: Hold onto a wall or chair for balance support during the calf raises
Harder: Perform calf raises on one leg at a time instead of both legs together
