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Calf raises. Start in a standing position with your feet hip-width apart and your core engaged. Squeezing your calf muscles, slowly raise your body, lifting your heels until you’re on your toes ...
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. [3] [4]
The standing calf raise is performed by plantarflexing the feet to lift the body. If a weight is used, then it rests upon the shoulders, or is held in the hand(s). This is an isolation exercise for the calves; it particularly emphasises the gastrocnemius muscle, and recruits the soleus muscle. [6] Equipment Body weight, dumbbells, barbell ...
Calf raises. Stand on a sturdy elevated surface with your heels hanging off the edge. Hold onto something for balance. Rise up on the balls of your feet keeping your legs straight and ankles together.
Standing heel raises allow the individual to activate their calf muscles by standing on a step with toes and forefoot, leaving the heel hanging off the step, and plantar flexing the ankle joint by raising the heel. This exercise is easily modified by holding on to a nearby rail for balance and is generally repeated 5–10 times.
If you are standing for a long period of time, do calf raises to keep the blood flowing and stimulate the muscles. Also, avoid elevators and drive thrus, force your body to move.