Calf raises: The perfect exercise for strong and defined calves | ATLETICA

Calf raises are a simple but extremely effective exercise to strengthen and define the calf muscles. Whether you want to build more strength, improve your jumping power or simply develop more stable and stronger legs - calf raises should not be missing from any training plan. In this article, you will learn how to do the exercise correctly, what variations there are and how you can make your training even more intensive with different sports equipment. Discover the best tips for optimally training your calf muscles!

What are calf raises?

Calf raises , also known as calf raises , are strength exercises that specifically target the calf muscles (especially the gastrocnemius and soleus muscles ). The exercise is relatively simple: you stand upright, lift your heels off the floor and stand on your tiptoes before slowly lowering your heels again.

Calf raises can be performed with your own body weight or with additional weights such as dumbbells, barbells or on special machines. There are different variations, such as one-legged, calf training on a raised surface or seated, each of which targets different parts of the calf muscles more intensively.

The exercise is particularly effective for building strength and definition in the calves and also improves stability and balance in the legs.

Instructions for the correct execution of calf raises

1. Starting position:

• Stand on the floor or on an elevated surface (such as a step) with your feet hip-width apart so that your heels are slightly above the edge. Doing calf raises on an elevated surface provides a greater range of motion and a more intense stretch of the calf muscles.
• If necessary, hold on to a wall, railing, or solid surface for balance, especially during the standing variation.
• Your toes point forward and your upper body remains upright.

2. Lifting:

• Slowly lift your heels off the floor so that you are standing on the balls of your feet and pushing yourself up onto your toes. Focus on performing the movement using your calf muscles without rocking your legs or hips.
• Hold the top position for a moment to maximally contract the calf muscles.

3. Lowering:

• Lower your heels slowly and in a controlled manner until they touch the floor or step again. Make sure to keep your muscles tense and don't just let them "drop".
• If you are standing on a raised surface, let your heels sink slightly below the step to feel a stretch in your calf muscles.

4. Repetitions:

• Repeat the movement 10-15 times per set, depending on your training goal. You can do multiple sets to increase the intensity.

Variations of calf training :

1. One-legged calf raises:

• Description : Perform the exercise with one leg only, keeping the other leg bent. This increases the load on the calves of a single leg.
• Advantages : This variation increases the focus on one leg and helps to balance muscular imbalances.

2. Calf raise with dumbbells or barbell :

• Description : Hold a dumbbell in each hand or a barbell on your shoulders to add additional resistance.
• Benefits : Increases intensity and promotes strength gains in the calf muscles.

3. Calf raises on the machine (standing or sitting version):

• Description : In gyms there are special machines for standing or seated calf raises. In standing calf raises the weight is placed on the shoulders, in seated calf raises the weight is placed on the knees.
• Advantages : The machine offers additional stability and controlled resistance, allowing you to fully concentrate on your calf muscles.

Important tips for Calf Raise:

• Slow, controlled movements : Avoid moving your heels up and down quickly. Perform the exercise slowly to properly engage the muscles.
• Maintain tension : Hold the toe position briefly and slowly lower the heels to activate the muscles as much as possible.
• Full range of motion : Especially when doing calf training on an elevated surface, you should let your heels sink below the step to feel a stretch in the calf muscles.

Common mistakes:

• Doing it too quickly : Calf raises that are performed too quickly reduce effectiveness and make the muscles work less.
• Rocking your legs : Avoid swinging your knees or hips to specifically train your calf muscles.
• Incomplete movements : Make sure you raise and lower your heels completely to utilize the full range of motion.

Calf Raise is a simple but very effective exercise to strengthen and define the calf muscles.

Can I also use sports equipment for this?

Yes, there are different pieces of equipment you can use to make calf raises more effective or more intense. These pieces of equipment offer additional resistance, stability or variations that make the exercise more challenging and help you train your calf muscles more specifically. Here are some options:

1. Calf training machine (standing or sitting version)

• Description : There are special machines for the calf raise that are performed either standing or sitting. In the standing version, the weight is on the shoulders, while in the seated version, it is on the knees.
• Pros : Machines provide you with a stable and safe platform on which to use heavy weights without having to maintain balance. They are great for advanced training with heavy resistance.

2. Dumbbells

• Description : Hold one or two dumbbells in your hands while performing calf raises. You can do the exercise on flat ground or on an elevated surface.
• Benefits : Dumbbells provide extra resistance and challenge your calves more without needing access to special machines. They are perfect for doing calf raises at home.

3. Barbell

• Description : Place a barbell on your upper back (like in squats) and perform the calf workout.
• Benefits : The barbell allows you to use heavier weights, which increases the intensity. This variation is ideal if you want to train your calf muscles in addition to other exercises such as squats in the same training set.

4. Smith machine

• Description : Use the Smith Machine to perform Calf Raise safely and stably. The barbell is placed on the shoulders and the movement is controlled by the guided bar.
• Benefits : The Smith machine allows you to use heavier weights without having to focus on balance. The guided movement ensures an even load on the calf muscles.

5. Resistance Bands

• Description : You can place aresistance band around the soles of your feet and hold it with your hands or a solid object. Then perform the calf raises against the resistance of the band.
• Benefits : Resistance bands are ideal for use on the go or at home. They provide flexible resistance and make exercise more challenging without the need to use weights.

6. Weight vest

• Description : A weight vest can be worn to increase resistance during calf raises .
• Benefits : A weighted vest distributes the extra weight evenly across the body, making the exercise more intense without putting strain on the arms or shoulders. Ideal for calf raises on a raised surface or while walking.

7. Gliding Discs

• Description : Place one foot on a sliding disc or slide pad and perform a sliding motion, lifting the heel off the ground.
• Benefits : This variation requires more stability and control and activates the stabilizing muscles of the feet and calves.

8. Leg Press

• Description : You can also perform the calf raise on the leg press by placing only your toes on the platform and raising and lowering your heels.
• Benefits : The leg press allows you to use heavy weights while stabilizing your back and hips. This variation is particularly effective for training the calves in isolation.

Summary of options:

• Calf Raise Machine : Provides stable and controlled resistance.
• Dumbbells and barbell : Increase intensity by providing additional resistance.
• Smith Machine : Allows heavy training with guided movement.
• Resistance bands : Flexible and easily transportable option for additional resistance.
• Weight vest : Increases body weight and increases intensity.
• Leg press : Lets you perform calf raises with heavy resistance without having to maintain balance.

With these devices you can adapt the calf raises to your training goal and fitness level and increase the intensity of your calf training. And of course you can find everything and more in the Atletica online shop - come by!