Things You'll Need:
- Exercise step
- Dumbbells
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Step 1
Choose a surface to do your one legged calf raises on. You can purchase a special exercise stepping block or use a thick book or a step of a staircase. It is also possible to create your own block out of a piece of wood that is 4- to 6-inches thick.
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Step 2
Begin by standing as straight and erect as you can, with your knees stiff, but not locked. Place only the ball of your right foot on the step you have chosen. Be careful to keep the toes of both feet pointed forward.
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Step 3
Take dumbbells in each of your hands and hold them with your palms facing inwards toward your body. Another variation is taking only one dumbbell in your right hand. Bend your right hand and hold the dumbbell over your right shoulder.
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Step 4
Lower your right heel as far down to the floor as you can get it in order to stretch out your calf muscles before you do the calf raises.
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Step 5
Raise your heel until your leg is extended on the ball of your right foot. Tighten your calf muscles throughout this motion. Hold your leg in this tightened position for several seconds. Work on extending this hold every time you perform the exercise.
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Step 6
Return your right foot to the original position with your heel extended down to the floor. Stretch your calf muscles quickly and once again move slowly into the calf raise. Repeat about 15 more times.
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Step 7
Stretch out your right leg's calf muscles one more time before returning the right foot to the floor. Put the ball of your left foot onto the step. Stretch the left calf muscles by bending the heel as close to the floor as you can.
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Step 8
Lift your leg to do the one legged calf raise on the left leg, while squeezing the left leg's calf muscles and holding for several seconds. Return your leg to the original stretched heel position and complete about 15 more one legged calf raises.
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Step 9
Perform more sets of this exercise as your calf muscles become stronger.
