CALVES

STANDING CALF EXTENSION (CALF RAISES)-

With feet flat on the floor, push upward through toes raising heels.  Press upward to the highest point on toes and release to original position. Repeat.

TARGET MUSCLES: GASTROCNEMIUS, SOLEUS

MACHINE SEATED CALF EXTENSION-

Sit in machine with knees under pad and toes on elevated platform.  Push upward through toes raising heels.  Release back to original position.  Repeat.

TARGET MUSCLES: GASTROCNEMIUS, SOLEUS

BARBELL REVERSE CALF RAISE-

Stand on balance beam with toes slightly hanging over.  Place barbell on upper back.  Slowly raise toes and lower back to floor.  Repeat.

TARGET MUSCLES: TIBIALIS ANTERIOR

SAFTEY TIPS:

·         DO NOT lift the weight by bending and straightening your knees.

·         DO NOT hunch your back.

·         DO NOT bend your hips.

·         DO NOT lower your heels too far below the footrest.

·         DO NOT rapidly raise and lower your feet.