Calf Raises
A quick and easy exercise suitable for beginners; that can be made more difficult for progression if required. | |
Workout focus: | Legs (upper and lower calf muscles) |
Type of activity: | Strength |
Benefits: | A great toning exercise for lower leg muscles |
Time needed: | 5 minutes depending on number of repetitions |
Intensity level: | Easy to moderate |
Instructions: | Stand up straight with both feet facing forwards, look straight ahead and keep your back in neutral position (not arched or rounded) throughout the exercise. Contract your calf muscles to lift your body with your weight supported by all your toes. Lift to full ankle extension then pause for 1-2 seconds and lower under control, lift for 1 second and lower for 3 seconds. Start with 4 x 10 repetitions to a ‘one up, three down' count; take 90 seconds rest between each set. Look straight ahead and focus your balance on distributing your weight over all toes, this will avoid rolling your ankles over or inwards and therefore prevent injury. Hold your arms out or hold onto a wall to help with balance. |
How to make it more difficult: | Try a single leg calf raise, with the other leg bent at the knee and behind you. If you want to make it even harder, try holding a weight in each hand (a can of baked beans will do!) |
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