Description:

Standing Calf Raises are a bodyweight exercise designed to target and strengthen the calf muscles. By performing this exercise with your toes on a 2-4″ block or slant board, you can effectively engage your calf muscles and enhance their strength and definition.

Benefits:

• Strengthens the calf muscles for improved lower leg function.
• Enhances calf muscle definition and aesthetics.
• Helps improve ankle stability and balance.
• Isolates the calf muscles for targeted development.

Profile:

Equipment:	2-4″ Block or Slant Board
Type:	Bodyweight
Tempo:	2-0-2-0
Level:	Beginner to Advanced

Muscles:

Classification:

Type:	Isolation
Mechanics:	Bodyweight
Force:	Push

Instructions:

• Step 1: Stand with the balls of your feet on a 2-4″ block or slant board.
• Step 2: Keep your feet hip-width apart and your toes pointing forward.
• Step 3: Maintain a straight back and engage your core muscles.
• Step 4: Place your hands on a stable surface or hold onto a support for balance.
• Step 5: Slowly push through the balls of your feet to raise your heels as high as possible.
• Step 6: Contract your calf muscles at the top of the movement.
• Step 7: Lower your heels back down below the platform’s level to stretch the calf muscles fully.
• Repeat the movement for the desired repetitions.

Common Mistakes:

• Using excessive force or momentum instead of controlled movements.
• Not maintaining proper posture and balance.
• Not achieving a full range of motion by not raising the heels high enough or not lowering them low enough.

Focus on using slow and controlled movements, and maintain proper form to maximize the effectiveness of this exercise.

Variations:

• Seated Calf Raises
• Donkey Calf Raise Machine
• Smith Machine Standing Calf Raise
• Dumbbell Standing Calf Raises

Links to each variation will be provided as they are added to the website.

Safety Tips:

• Perform this exercise on a stable and non-slip surface.
• Start with a small range of motion to prevent overstretching or straining the calf muscles.
• If you experience any pain or discomfort, stop the exercise immediately and consult with a trainer.

Additional Information:

Standing Calf Raises with your toes on a 2-4″ block or slant board are an effective way to target and develop your calf muscles. Whether you’re a beginner or advanced fitness enthusiast, this exercise can be a valuable addition to your leg or calf-focused workouts for building strong and defined calf muscles.

EXERCISES