fit4eva.com

lose weight, build muscle, look and feel great!

Straight-Legged Calf Raise

Areas Worked

Back of Lower Leg

Sit into leg Press Machine, place the balls of your feet about hip-with distance apart on the bottom portion of the platform, adjust seat so you can achieve a full range of movement without the weight touching stack. Whilst holding onto the handles for security and support and with your legs straight as possible push up on the balls of your feet. Return to the start position. Breath out on the pushing phase and in on the return phase.

Perform one Set of 15 - 20 Reps

Posture

Back neutral Eyes to the Horizon and Abs tight.

One Leg Dumbbell Calf Raise

Areas Worked

Back of Lower Leg

Hold a dumbbell in one hand, place the ball of opposite foot upon a Reebok step or rack, whilst holding yourself steady, cross opposing leg over the leg being trained. With a straight leg slowly lower yourself until you feel a slight stretch in the back of the lower leg area. Now proceed by pushing up on your toes as high as you can, squeeze at the top of the movement. Return to the start position.  Repeat on other leg. Breath out on the pushing phase and in on the return phase. This Exercise Requires a lot of balance so start off with a light weight until you feel more confident.

Perform Sets of 15 - 20 Reps

Posture

Back neutral, Eyes to the horizon and Abs tight.

Donkey Calf Raise

Areas Worked

Back of Lower Leg

Use this exercise for variation or if your gym doesn't have a Donkey Calf Raise Machine.

Place balls of feet on the end of a Reebok step or equivalent. Bend over at the hip so your upper body is near parallel with the floor. Hold onto a piece of equipment or wall for support. With a straight leg slowly lower yourself down until you feel a stretch in your lower leg, push up on your toes as high as possible and pause briefly at the top, then return to the start position. Breath out on the pushing phase and in on the return phase. Try to maintain full range of movement.

Perform Sets of 15 - 20 Reps
If you can perform 20 Reps easily then you may add resistance by attaching a dumbell to you or having a friend sit on the bottom of your back 'Rodeo Style'

Posture

Back flat, Head down or at 45 degrees and Abs tight.

Dumbbell Calve Raise with Exercise Ball

Areas Worked

Back of Lower Leg

Equipment needed :

Exercise Ball, Dumbbells and Reebok step.

Position a Reebok step or equivalent about half a metre away from a wall or side of exercise machine. (you may have to adjust this distance depending on the size of the exercise ball available)

Important : Depending on the rigidity of the Reebok step, get a training a partner to rest their bodyweight through their foot on the opposite edge to where you are to stabilise it. Alternatively place a weight to get the same safety effect.

Place two dumbbells on it with space in between for your feet to go. Hold an exercise ball between the small of your back and the wall. Get up on the Reebok step, with the ball still resting against your back carefully bend down and grasp the dumbbells and hold them by your side using a palms-inward grip. Keeping your body and legs vertical move to the edge of the step so just the balls of your feet are in contact with the Step. Lower yourself down so you feel a slight stretch in the back of your lower leg. Start by pushing upward on your toes, squeezing momentarily at the top. Return to the start position. Breath out on the pushing phase and in on the return phase.

Perform Sets of 15 - 20 Reps

Posture

Back neutral, Eyes to the horizon and Abs tight.