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Straight-Leg Calf Raises
These exercises place emphasis on the Gastrocnemius.
Guidelines for all straight leg calf movements
(unless specifically stated otherwise)
- place the ball of the foot in contact with the pad / platform / ground
- medium stance unless stated otherwise (hips, knees and ankles inline)
- keep knees stable throughout (when standing, lock out quads and contract the glutes)
- ensure full ankle flexion and extension (not foot)
- only come up from the bottom when the tibialis anterior at the front contracts
- focus on driving the weight through the big toe (not via the outsides of the feet)
- when you think you’re up all the way, go a little further (max height); aim for a huge peak contraction and really fight for those inches – bring the heels up as high as physically possible
- consciously think about pulling the knees / ankles together throughout (‘intent’).
Standing Calf Raises / Hack Squat Calf Raises
- Exercise Specific:
- Alternative Foot Positions:
> 1. Wide stance: feet outside of shoulders, about 18” apart
> 2. Narrow stance: bring knees / inner thighs together
> 3. Toes In: 45º internal rotation
> 4. Toes Out: 45º external rotation. - Optional variation: bend knees ‘slightly’ on the way down (though keep them rigid), extend the quads and lock them out on the way up (this works both heads of the calf).
Donkey Calf Raises
- Exercise Specific:
- lean forward a little from the hips (not the spine) keeping the chest up
- ensure the weight is placed over the tailbone / directly over the ankles; centre of gravity should stay over the toes
- push weight away with butt
- no bend or extension of knees, try to almost lock them out
- just briefly tap heels to the floor at the bottom before immediately performing the ascent.
Horizontal / Leg Press Calf Press
- Exercise Specific:
- sit proud, torso to leg angle should equal 90º
- push hamstrings into pad to lock-out quads
- Alternative Foot Positions:
> 1. Wide stance: as wide as possible on platform
> 2. Narrow stance: bring knees / inner thighs together.
Standing Isometric Holds on Toes
Great exercise for learning how to ‘feel’ & contract the muscle
- Exercise Specific:
- perform an isometric hold in the top position for as long as possible
- hold onto a support for balance
- consciously keep shoving up as high as possible throughout (no relaxing).
