How to Do the Weighted Single Leg Calf Raise

The calf muscles are one of the toughest muscle groups to work out because they are so small and they are used for walking. By using them everyday, they already have a significant amount of strength. To get them to be firmer, you must isolate the muscle group and work it directly. The weighted calf raise is the best exercise to strengthen and build your calf muscles.

Difficulty: Moderately Easy

Instructions

1. Warm up before doing this calf workout. The best way to get oxygen to the calves, making them ready for strength training, is to jog for about 10 minutes. Do this exercise in place or on a treadmill. An elliptical machine can provide the same kind of good blood flow for warming up the muscles.

2. Stand next to a pole or wall that is beside a slightly raised platform. With the toes of one foot on the edge of the platform, move up and down.

3. Hold a free weight in your hand on the same side as the leg you are working. Let the weight hang loosely at your side. You also can achieve added weight to this workout by laying a dumbbell across your shoulder.

4. Do 10 repetitions three times and alternate each rep with the other leg.

5. Sit on the edge of a seat that is in front of a raised edge at least 2 inches high. Rest a free weight or dumbbell on top of your leg with your toes on the edge of the raised platform. Push your heel downward. You can feel the stretching of your calf when you are performing this exercise correctly.

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