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.
