How to Perform Calf Raises

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By Tiffany Brunskole
eHow Contributing Writer

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The calf muscles, located on the back bottom half of the leg, are used for many sports and activities. Having developed calf muscles help a person perform these sports and activities better and also helps give the legs proportion. Calf raises will help to develop and tone the calf muscles.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

Step or stair
Railing or chair (optional)

Step 1

Stand on a stair or a workout step. If needed, hold on to a railing or a chair for balance. Place the balls of your feet on the step or stair so that your heels are just slightly off the step. Bend your knees slightly.
Step 2

Raise your feet so that you are on the tip of your toes. Pressure should be applied to the calf muscles. Keep your abdominal muscles tight to help protect your back.
Step 3

Lower your feet back down. The heels of your feet should be slightly below the step so that you feel a stretch in your calf muscles. The movements should be done at a quick pace, as not to pause too long at the bottom or top of the exercise.
Step 4

Repeat this exercise for the desired number of repetitions. A beginner should aim for approximately 25 to 30 repetitions. Calf muscles respond well to training and can be worked harder than other muscles such as the abdominals.

Tips & Warnings

This exercise can also be performed on the last step of a flight of stairs if you do not have a workout step.
If you need to hold on to a railing or chair for balance, make sure that you are not applying any pressure to the chair or railing, and all of the weight is being applied to the calf muscles.

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