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Ultimate Guide To Calf Raise: Proper Form, Variations, And Common Mistakes 


Building a regime which works on developing your calf muscles can be a bit intimidating at first. Calf raises can be one of the must-have exercises in your routine, specifically to train your calf muscles. They are a great way to train and strengthen your muscles in the area (gastrocnemius and the soleus muscles), making it easier to use your ankle for jogging, running, and even standing on the tip of your toes, reducing injury risks. Now, if the term seems new to you, don’t worry; we’ll answer all your queries about calf raise.

Different Variations of Calf Raises

Calf exercises are beneficial in helping you maintain your lower body stability and strengthen your legs too. Calf raises play a major role in doing so. To understand this exercise better, let’s first understand how it is done. The exercise is quite simple and the main movement that you’ll have to do is stand on your toe tips and lift your body up.

1. Standing Calf Raise 

The easiest form of calf raise is the standing calf raise. It is done while you are standing on a solid surface. You set the balls of your feet on an upper surface, either use a sturdy block that won’t shift with your weight or you can opt to buy a calf raise machine to provide you with that balance. Next, you must let your heels drop and stay in this position. 

Now, pull your body up and stand on your tip toes while stretching your calf upwards. You should be feeling the tension in your muscles at this point. Now, all you have to do is hold this position for a few seconds and then let your heels drop to the floor.

2. Seated Calf Raise 

Just like its name, these kinds of stretches are done while you’re sitting down on a solid surface. With this one you can use a seated calf raise machine where the bench and footrest are in-built for support. The overall process is similar to the standing calf raise, once you are seated, the process remains the same. The calf machine gym has a built-in weight set that sits on top of your knees. When you stretch your feet upwards, you end up lifting the weight as well, ensuring that your calf muscles are contracting. 

3 Comments

  1. This is exactly what i was looking for, thank you so much for these tutorials

    1. It would be great to try this theme for my businesses

  2. What a nice article. It keeps me reading more and more!

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