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