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Bent-Legged Calf Raise
Areas Worked
Back of Lower Leg
This exercise works the muscle-known as the Soleus, which is located between the Gastrocnemius (Calf) and the Tibia (Shin Bone.
Grasp
two dumbbells and rest them on your legs just above your knees. Whilst
holding them on your knees slowly sit down near the end of a bench so
you can place balls of feet on a low Reebok step or equivalent. (rest
them on bench legs if high enough, as in illustration opposite) adjust
your position so you have around a 90 degree angle in your leg. Start
to push up on toes, squeezing at the top briefly, then return to the
start position. Breath out on the pushing phase and in on the return
phase. You may find you are very strong in this movement, therefore you
may substitute dumbbells with a friend sitting on your knees for the
extra resistance needed. They can then hold a dumbbell to add to the
resistance even further. Try to maintain a full range of movement still
though. Some gyms already have a machine fully devoted to this muscle
however.
Perform Sets of 15 - 20 reps
Posture
Back Neutral, Eyes to the horizon and Abs tight.
Back of Lower Leg
This exercise works the muscle-known as the Soleus, which is located between the Gastrocnemius (Calf) and the Tibia (Shin Bone.
Grasp
two dumbbells and rest them on your legs just above your knees. Whilst
holding them on your knees slowly sit down near the end of a bench so
you can place balls of feet on a low Reebok step or equivalent. (rest
them on bench legs if high enough, as in illustration opposite) adjust
your position so you have around a 90 degree angle in your leg. Start
to push up on toes, squeezing at the top briefly, then return to the
start position. Breath out on the pushing phase and in on the return
phase. You may find you are very strong in this movement, therefore you
may substitute dumbbells with a friend sitting on your knees for the
extra resistance needed. They can then hold a dumbbell to add to the
resistance even further. Try to maintain a full range of movement still
though. Some gyms already have a machine fully devoted to this muscle
however.Perform Sets of 15 - 20 reps
Posture
Back Neutral, Eyes to the horizon and Abs tight.
Smith Machine Seated Toe Press
Areas Worked
Back of Lower Leg
This
exercise requires a fair bit of setting up and trial and error for
positioning of equipment. Only use this for variation or if your gym
doesn't have a seated toe press machine.
You will need the use of a Smith Machine, Reebok step and a large weight plate with a flat side or large bar pad.
Sit on the end of a bench so that the bar is in line with the leg, just above the knee, place the balls of your feet on the Reebok step or the legs of a bench allowing a 90 degree angle in your leg. Wrap the bar with the bar pad or place the large plate across your lap (this is used to stop the bar cutting into your leg due to the substantial weight load this muscle is capable of lifting) push up on your toes unlocking bar hooks, twist bar and gently lower weight down to the bottom. Now push up on your toes raising the weight as high as possible. Squeeze at the top, then 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.
Back of Lower Leg
This
exercise requires a fair bit of setting up and trial and error for
positioning of equipment. Only use this for variation or if your gym
doesn't have a seated toe press machine.You will need the use of a Smith Machine, Reebok step and a large weight plate with a flat side or large bar pad.
Sit on the end of a bench so that the bar is in line with the leg, just above the knee, place the balls of your feet on the Reebok step or the legs of a bench allowing a 90 degree angle in your leg. Wrap the bar with the bar pad or place the large plate across your lap (this is used to stop the bar cutting into your leg due to the substantial weight load this muscle is capable of lifting) push up on your toes unlocking bar hooks, twist bar and gently lower weight down to the bottom. Now push up on your toes raising the weight as high as possible. Squeeze at the top, then 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.