Primary muscles: Calves
Secondary muscles: Lower leg
Equipment: No equipment
CALF RAISES INSTRUCTIONS
1. Stand with your torso upright, your feet hip-width apart and your toes pointing forward.
2. Raise your heels off the floor and squeeze your calves.
3. Return to the starting position, by slowly lowering your heels, and repeat.
PROPER FORM AND BREATHING PATTERN
When doing calf raises, brace your core, face forward and keep your toes pointing straight ahead. Raise your heels and breathe out as you squeeze your calves. Breathe in as you lower your heels and slowly return to the starting position.
Calf raises are an easy and effective exercise that you can use to target the muscles on the back of the lower legs. This exercise increases the strength of your calves, allowing you to jump higher, and improves the tone, definition, and appearance of your lower legs.
SETS AND REPS
Start with 2 or 3 sets of 12 to 15 repetitions and, if you need extra support, stand near a wall or hold a dumbbell in each hand. To increase the challenge, do the calf raise on a step, not allowing your heels to touch the floor.
To calculate the number of calories burned doing calf raises, enter your weight and the duration of the exercise: