Primary Muscle Group(s): Calves
Secondary Muscle Group(s):
1. Standing upright, place your toes on the apparatus platform. Ensure that you are on the balls of your feet at the edge of the apparatus platform.
2. Slowly drop your heels as far as they can go.
3. Place your hands on the shoulder pads.
4. Rise up as high as possible on the balls of your toes without excessive knee bending.
5. Slowly lower your heels as far as possible. Do not bounce at the bottom of the movement. Repeat.
The standing calf raise is the staple of any body builder’s calf routine.
The standing calf raise is a fantastic exercise for building large, diamond shaped calves. It’s a very simple exercise to do and can be done virtually anywhere – On stairs, on a bench, on a piece of wood, anywhere that has an edge.
The motion is quite simple – Up and down. However, most trainers don’t realize that the top and bottom parts are the most important. Really squeeze at the top part of this movement. Stretch the calves on the bottom part of this movement.
Remember, no bouncing or jerking. Once you start to do this, you need to lighten the weight. The weight has to be under control from start to finish.
Press play to view an instructional video on how to properly perform the standing calf raise.
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.