Calf Raises

sitting calf raises  exercise

Standing and sitting calf raises

Standing and sitting calf rises are ideal to build calf muscles, such as gastrocnemius and soleus. These types of muscles are hard to develop and some bodybuilders even exclude them from the workout program, but the ideal body shape requires calves with the same volume as biceps, in this case they are as fully developed. So if you feel that your calf muscles are not among your strongest points, include calf raises in your workout training and attend this exercise carefully to reach the result you need.

There are four basic types of calf raises exercises:

  • Standing calf raises
  • Sitting calf raises
  • One legged calf raises.
  • Donkey Calf Raises

We will examine first three types as a best to build aesthetic calves.

Calf Rises ExercisesPerforming

standing calf raises Standing calf raises remain the gold standard of calf raises. It is usually performed with dumbbells, but using the weight of the body only is also acceptable.

The starting position for standing calf raises is your legs and torso are fully straighten; heels, hips and shoulders are in one vertical plane, heels are free in the space.

Now gently go down on your heels, straightening the ankle joint, until you feel that calf muscles are stretched maximally. Take a deep breath and exert a powerful movement of calves to go up on your toes as high as possible. In the breakpoint try to strain your calves as much as possible for 1-2 seconds.

To perform a sitting calf raises a weight, usually a barbell, is used to provide the load to the calf muscles. The weight is resting on the upper leg, above the knee, while the knee is bending 90° at the lower point. In this position the calf muscles get the maximum resistance. The key point in this type of exercise is to isolate calf muscles and make them work without a help from the thigh.

One more variation of calf raises is one leg calf raises, which is done exactly as two leg raises technically, but concentrates on each leg separately. It can help to decrease outbalance in muscle development and provide the best technique for each muscle.

Doesn’t matter which type of calf rises you perform, you need to go gull range of motion in order to get the result. Avoid jerks or any other sharp motions and try to go as heavy as you can. If you do everything right, the result will certainly please you.

Standing and sitting calf raises is Written by: Dennis Borisov
© May 2010
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