Standing Calf Raises

1. regulate the padded lever of the calf raise machine to suit your height.

2. Place your shoulders beneath the pads provided and position your toes facing forward (or using any of the 2 alternative positions described at the start of the chapter). The balls of your feet ought to be secured on high of the calf block with the heels extending off it. Push the lever up by extending your hips and knees till your torso is standing erect. The knees ought to be kept with a small bend; never locked. Toes ought to be facing forward, outwards or inwards as described at the start of the chapter. this can be your beginning position.

3. Raise your heels as you breathe out by extending your ankles as high as doable and flexing your calf. make sure that the knee is kept stationary in the slightest degree times. There ought to be no bending at any time. Hold the contracted position by a second before you begin to travel backpedal.

4. return slowly to the beginning position as you breathe in by lowering your heels as you bend the ankles till calves are stretched.

5. Repeat for the suggested quantity of repetitions.

Caution:

 If you suffer from lower back issues, a more robust exercise is that the calf press as throughout a standing calf raise the rear should support the burden being lifted. Also, maintain your back straight and stationary in the slightest degree times. Rounding of the rear will cause lower back injury.

Variations: 

 There are many alternative ways in which to perform a standing calf raise. A barbell rather than a machine are often used instead additionally as dumbbells, one leg or 2 legs at a time. talk to the exercise descriptions of those movements below. A smith machine are often used for calf raises additionally.