How to Do Calf Raises

Video Transcript

"Our next exercise is calf raises. Calf raises will work the muscles of your calves which are your gastrocnemius soleus . What you'll need is a step and I recommend once again a step that is six to eight inches high. It can be higher it doesn't really make that much of a difference, and if you if you do have something to hold onto I recommend holding on to the banister as well, especially if your balance is not strong. So what I'm going to have you do is step on to the step, okay - it is a very simple exercise. I recommend for beginner exercisers, intermediate and advanced exercisers. What I'm going to have you do is that I'm going to step to the edge of the step so that your toes are on the step and your heels are hanging off. Hold on. Stay nice and tall, abs in tight and what you?re going to do is lower your heels down toward the ground and then you?re going to bring your heels up while contracting your calf muscle. Hold for about two seconds once again lowering your heels down bringing your heels up contracting your calf muscle. Make sure the tempo is slow, there?s no need to rush, and contrary to popular belief it does not matter which way your toe is facing when you?re doing your calf raises. For example at the gym you might see a lot of people doing calf raises with the toes out, the toes in, thinking that their working the inner and outer calf, it does not matter. I recommend doing these with your toes facing forward at all times. So once again bring the heels up, heels come down, up, and down and I recommend about fifteen to twenty repetitions of the calf raises."