Calf raises are an important exercise of the lower body that you can do if you want to work your lower legs. Calf raises are also called standing calf raises and work by activating your calf muscles as you stand on your the tips of your toes. In this blog, we’ll find out the proper technique to do calf raises, a calf raises workout routine for them, and the benefits of doing them.

How to do Calf Raises Correctly | Calf Raise Workout Technique

There’s a correct way to do calf raises which when not done properly could lead to injuries and cramps. It’s recommended that you do two to three sets of fifteen to twenty reps two to three times a week. You can also add them as a finisher at the end of your workout.

● 2-3 Sets, 15-20 Reps
Here’s how to do calf raises with the perfect form:
1. Stand with a slight bend in your knees.
2. Keep a neutral head and neck position.
3. Keep your chin tucked.
4. While maintaining a straight back, shift your weight onto your toes and squeeze your calves.
5. Pause for a few seconds.
6. Slowly lower to the starting position, allowing your heels to contact the floor.
7. Repeat.

Calf Raises Workout Routine

There are three main variations of the classic calf raise that you can do in a calf raises workout:

1. Calf Raise Seated

The seated calf raise works on one set of muscles, the soleus muscle (The calf muscle.) This is best for people who find it hard to balance on the balls of their feet.
Here’s how to do a Seated Calf Raise:
1. Sit on a chair with your back straight, shoulders back and down, and feet flat on the ground.
2. Lift your heels off the ground while pushing down on the balls of your feet.
3. Do both heels together or one at a time.
4. Repeat

2. Dumbbell Calf Raises Standing

The dumbbell standing calf raise is basically a standing calf raise with weights. Here, you can use dumbbells, kettlebells, or even bottles of water to add weight to your raises. This can help you build strength in your calves as they work harder to lift the additional weight.
Just make sure to hold the weights properly at your side with your arms loose.

3. Standing Calf Raises on a Step

If you want to move one step further, you can try the standing calf raise on a step. You can perform this exercise on a stepstool or stair. Just make sure to stand on the end of the step or stair and return to the starting position when you complete the stretch.

What Muscles Are Worked in Calf Raises | Calf Raises Muscles Worked

There are 4 muscles worked in calf raises, which are the triceps surae (gastrocnemius and soleus), tibialis posterior, and peroneal muscles of the lower leg.

Calf Raises Benefits

1. Standing calf raises activate muscles that help in running and jumping.
2. Calf raises help you maintain proper balance and pumps blood from your leg back up to your heart. When these calf muscles are weak, they tear up and strain easily.
3. They result in better stability and balance, decreased risk of foot and ankle injuries and better agility.

Conclusion

In a nutshell, calf raises are a useful exercise that will help you develop your lower body strength and stability. The calves are made up of a lot of different muscles, so targeting these different muscles with different types of calf raises can help you to make your calves as strong and as functional as possible. The better you are at a calf raises workout, the better your balance, agility, and overall leg health are likely to be, making you less likely to get injured and improving how well you can do various movements (like running and jumping). It doesn't matter if you are a complete beginner or a complete athlete, it is important to start doing calf raises right away to get strong and resilient lower legs.

Frequently Asked Questions

Q1. What Is The Proper Way To Do Calf Raises?
The proper way to do calf raises is by keeping your back straight and shoulders down. After that, raise your heels as much as you can while balancing and keeping your back straight. Stand on your toes for a few seconds and come back to the starting position.

Q2. How Do You Move Properly For Calf Raises?
Lift your body by pushing into your toes and activate your calf muscles as you stand on your tiptoes. Make sure you balance your body well while doing so.

Q3. Do Calf Raises Increase Calf Size?
Yes, if done correctly, calf raises help increase calf size.

Q4. How Many Calf Raises A Day?
You should do at least 15 reps in a set and add calf exercises into your workouts and do these two to three times a week. You can also add them as a finisher at the end of your workout.