#14 Single Leg Calf Raise & #15 Bent Leg Calf Raise

by alex

Section head text.

The fourteenth in a series by Scot Willingham.

@##=#<1,R>@##=#14 Single Leg Calf Raise

Muscles worked:
Primary: Gastrocnemius, Soleus
Secondary: Peroneus longus and brevis, Tibialis Posterior

Equipment: Step or stair or box

Roll to your hands and knees and get up off the floor. Find that step, riser, STEP or box. Stand on that step, riser, STEP or box on one leg with only the ball of the foot on the step. Hold the other leg off the floor by bending your knee. Use a wall or other stabilizer to help with balance. This exercise challenges your balance, so it should always be done with a stabilizer.

Keeping your supporting leg straight, let your heel drop down as far as possible. If it hits the ground below your step, put more of the ball of your foot on the step or find a higher step. From this lowest position, raise up on the ball of your foot keeping your weight centered between the 1st and 2nd toes. Try to raise your heel as high as possible. Don’t let your foot roll out to the pinkie toe. Notice whether your foot wants to pigeon toe out or if your heels want to turn out. This indicates that you are using only one side of your lower leg. Concentrate on not letting your foot or ankle deviate from a straight up and down movement.
Drop back down to the starting position. Repeat for 25 repetitions or until fatigue.
Your foot will slowly slip off the edge. If this happens, stop and re-position as in the beginning and finish off the set.
If you can do 25 repetitions, (Then I want to see your calves!) add weight using a dumbbell in the working side’s hand. Be careful and use your support with the other hand. Be prepared for loss of balance.

15 Bent Leg Calf Raise

Muscles worked:
Primary: Soleus
Secondary: Peroneus longus and brevis, Tibialis Posterior
Equipment: Step or stair or box

The same as the above exercise, but keep leg slightly bent as you raise and lower your body.
Be sure that your leg remains in one position and that you are moving your body up and down. If your body remains in place (if it doesn’t feel like you are on a slow moving pogo stick [what the hell is a pogo stick?]) then you aren’t lifting all of your weight.