FEATURES
MUSCLES
Calves
EQUIPMENT
Machine, Dumbbells
DIFFICULTY
Moderate
These exercises target the calf muscles and promote hypertrophy and growth in that region while giving them the chiseled look.
MEDIA
INSTRUCTIONS
Prep
Adjust the machien based on your height and pace your shoulders under the machine and load the machine with appropriate weights.
Start
Lift the the padding, remove any safety lock and lower the padding until your calves are in full extension while locking the front ball of your feet on top of the block. Keep the toes forward while giving the knees a slight bend. Keep your back upright.
Movement
Push the padding up by raising your calves and extending your ankles while ensuring that your knees don't move.
Pause for a moment and slowly lower the weight down to the start position.
End
Once completing your set, re-rack the weights as needed or wipe down the equipment used.
TIPS
You can perform this movement using dumbbells or kettle bells on a platform(eg. stairs) to isolate the calf muscles.
The exercise can also be performed using body weight but would require higher repetitions
Higher reps will help with more stimulation and growth compared to low reps and high weight.
You can perform seated calf raises as well using the machine or simply putting a couple of dumbbells on your thighs while sitting on a bench and performing the same movement without using a machine. The seated version isolates the calves without putting stress on the upper legs.
Do you have more tips? Post in the comment below.
ALTERNATIVES
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Moderate
Dumbbell Calf Raises
