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Exercise of the Week – Calf Raises

Target Muscles: Calves (Gastrocnemius Lateral Head, Gastrocnemius Medial Head & Soleus) and Plantaris.

Dumbbell Calf Raises 01 - Pro:Kinesis Personal Training, High Wycombe

This exercise can be performed with or without weights. Begin by standing on a step block (or any step, i.e. stairs) with your heels off the edge of the step, as shown.

Dumbbell Calf Raises 02 - Pro:Kinesis Personal Training, High Wycombe

Raise yourself up until you are on tip toes, then lower yourself until your heels are slightly lower then the edge of the step.

Repetitions: 10-20 (advance by increasing weights).

Sets: 2-4

This  is a great way of shaping and defining the lower legs, and since this muscle group raises your entire body weight many times a day as you walk, they can really take working with some heavy weights.