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Standing calf raises are executed with one or both feet. They are frequently done on a raised surface with the heel lower than the toes to allow a greater stretch on the working muscles. The exercise is performed by raising the heel as far as possible. Weights or other methods of providing resistance
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This is an awkward exercise due to the reduced stability and difficulty in adding resistance. If one were to raise a leg, the use of the arms to avoid falling sideways would often be necessary. If one were to place a padded barbell on the upper quadriceps to add resistance, this would make the arms
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Bent-knee calf raises are frequently done in a seated position for comfort. Since the weight of the upper body is rested on the seat, resistance is frequently added. Using bodyweight, one leg could be draped across the other (through external rotation) to exercise unilaterally and double the weight
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exercises are done with a flexed knee to lessen the stretch on the hamstring (a knee flexor) and focus the hip extension work on the gluteus maximus. In that same respect, the reduced knee flexion makes plantar flexion work comparable to a seated calf raise, due to the lessened stretch on the
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Due to the discomfort of higher weights on a bar, barbells used for seated calf raises are frequently padded or wrapped in a towel. There are also seated calf raise machines designed using levers that have pads built into them to protect the patella, quadriceps and tendons.
74:, to provide resistance to the action of the calf muscles. The exercise is performed from a seated position while the weight rests on the upper leg, just above the knee. The person engaged in this exercise lifts the weight by pushing down on the balls of the feet.
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machine. The sledge is kept nearly locked out and the exerciser is meant to keep the hip and knee joints immobile. This is not a bodyweight exercise, the only body part actually being lifted is the small weight of the foot. The resistance comes from the sledge.
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The gastrocnemius is made up of fast-twitch muscle fibres, which benefit more from heavy loads and low reps on the standing calf raise, while the soleus is a slow-twitch muscle and benefits from higher reps and lower loads on the seated calf raise.
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Balance may become a difficulty with free-standing calf raises, especially with older one-legged variations. Due to this, it is common to hang on to something or lean the hand against a wall for stability. They are also performed using
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Pushing with the foot with a straighter knee stretches the gastrocnemius more, these movements incorporate it better. The soleus still contributes, usually allowing people to lift more weight.
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Calf raises are sometimes done with a flexed knee, usually roughly 90 degrees. This lessens the stretch in the gastrocnemius (a knee flexor), so the movement is done to emphasize the soleus.
353:
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Gollnick PD, Sjödin B, Karlsson J, Jansson E, Saltin B (April 1974). "Human soleus muscle: a comparison of fiber composition and enzyme activities with other leg muscles".
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A leg press is easy to stabilize and the safety bar is kept in place so if the person can not lift it, it should come down safely.
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This exercise is more commonly used for the soleus since the gastrocnemius does not work as much in a bent knee position.
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or using machines specially designed for calf raises with padded anchors for the weight that rests on the shoulders.
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42:, and peroneal muscles of the lower leg. The movement performed is plantar flexion, also called ankle extension.
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Since the pelvis is in the air, its weight can be shifted onto the feet allowing greater resistance.
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are commonly used, but the exercise is also effective with bodyweight alone.
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gastrocnemius (like the hamstring, also a knee flexor).
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less able to stabilize, requiring core stabilization.
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It can also be executed by using a weight, such as a
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175:A straight-knee calf raise is often done using the
994:(c) – compound exercise, (i) – isolated exercise
127:Standing bilateral calf raise with machine start
151:Standing unilateral calf raise with a dumbbell
139:Standing bilateral calf raise with machine end
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266:Kinesiology: Scientific Basis of Human Motion
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264:Hamilton, Nancy; Luttgens, Kathryn (2001).
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209:"5 Machines to blow up your calf muscles"
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16:Exercise for muscles of the lower leg
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1019:Weight training exercises
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595:Close-grip bench press
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235:"Standing Calf Raise"
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1024:Bodyweight exercises
904:Side-lying leg raise
649:Abdomen and obliques
575:Reverse grip push-up
945:Bodyweight exercise
245:on 12 February 2010
955:Muscle hypertrophy
897:(inside of thighs)
760:Dirty dog exercise
601:Close grip push-up
307:10.1007/BF00587415
215:. 26 November 2020
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40:tibialis posterior
1001:
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980:Flywheel training
974:List of exercises
791:(front of thighs)
619:Triceps extension
519:handstand push-up
363:Strength training
279:978-0-07-248910-1
268:(10th ed.).
62:Seated calf raise
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841:(back of thighs)
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241:. Archived from
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531:Rear delt raise
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187:Exercise notes
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165:Smith machines
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525:Lateral raise
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32:gastrocnemius
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950:Calisthenics
940:Bodybuilding
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860:Good-morning
713:Good-morning
422:(upper back)
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247:. Retrieved
243:the original
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217:. Retrieved
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965:Plyometrics
725:Pelvic lift
543:Upright row
509:Front raise
490:(shoulders)
399:Machine fly
381:Bench press
270:McGraw-Hill
20:Calf raises
1008:Categories
923:Calf raise
839:Hamstrings
789:Quadriceps
693:Lower back
638:Wrist curl
563:Bicep curl
471:Supine row
459:Seated row
196:References
24:exercising
895:Adductors
872:Leg press
816:Leg press
766:Leg press
664:Leg raise
651:(abdomen)
613:Push-down
515:Headstand
503:Face pull
477:Face pull
447:Pull-down
441:Muscle-up
420:trapezius
387:Chest fly
372:Pectorals
365:exercises
239:About.com
177:leg press
171:Leg press
46:Bent-knee
936:See also
866:Leg curl
854:Deadlift
804:Deadlift
754:Deadlift
740:buttocks
707:Deadlift
630:Forearms
488:Deltoids
323:29365931
112:Standing
90:Bridging
85:Bridging
67:lifted.
586:Triceps
569:Chin-up
453:Pull-up
435:Chin-up
405:Push-up
374:(chest)
315:4275915
249:7 March
72:barbell
991:Legend
915:Calves
848:Bridge
798:Bridge
748:Bridge
701:Bridge
676:Sit-up
658:Crunch
554:Biceps
497:Bridge
321:
313:
276:
54:Seated
36:soleus
884:Squat
878:Lunge
828:Squat
822:Lunge
778:Squat
772:Lunge
682:Squat
517:into
319:S2CID
219:3 May
738:and
736:Hips
418:and
416:Lats
311:PMID
274:ISBN
251:2010
221:2021
34:and
26:the
985:Gym
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Text is available under the Creative Commons Attribution-ShareAlike License. Additional terms may apply.
