Three Calf moves to add to your
leg day workout
1. Bridge with calf raise
Starting: Lie face up with your feet, head and shoulders on the floor and your hands by your sides. Contract the abs and glutes to raise the hips until your neck, hips and knees are in line. Your knees should line up over your ankles.
The movement: Slowly lift your heels off the floor. Hold for a count before returning to the starting position. Repeat for the required number of reps.
2. Standing Calf Raise
Starting: Position your shoulders under the padded lever, with your toes and the balls of your feet on the block and your arches and heels extending off it. Grasp the handles or the sides of the padded lever for support.
The movement: Raise your heels by extending your ankles as high as possible. Hold for a count before lowering your heels back down by bending your ankles until you feel a stretch in your calves. Repeat for the required number of reps.
3. Angled one-legged body weight calf raise
Starting: Stand facing a bar positioned at mid-thigh to hip level. Grasp the bar with a wide overhand grip. Step back so that your body is angled forward with a straight back and your arms extended approximately perpendicular to your body. Your feet should be pointing forward. Lift one leg to the rear by bending at the knee.
The movement: Raise the heel of your supporting leg by extending your ankle as high as possible. Allow your body to travel forward and upward in the same direction that your body is orientated. Hold for a count before lowering your heel and placing your foot back down on the floor. Repeat for the required reps before continuing with the opposite leg.
Performed by Melissa Storm
Author: Tanja Schmitz
Founder and Editor of Fitness Magazine. You’ll find her behind her computer or on her bike, dreaming up new ways to improve or create content for you.