If you want to improve your lower body balance and strength, consider incorporating calf raises into your daily or weekly training plan. This relatively small, simple movement can be done almost anywhere, even while brushing your teeth or waiting for the kettle to boil, and may seem like nothing to write home about. . But don’t be fooled. Calf raises (or heel raises) are physically punchy and do wonders for supporting not only your calves and ankles, but also the subtle muscles of your legs, glutes, and even your lower back. .
What is a calf raise?
Calf raises, or heel raises, are exactly what they sound like. It’s the physical movement of standing up on the balls of your feet (also known as your toes) and lowering your heels to the floor. This is a simple movement that really works your calf muscles and is a low-impact solo exercise.
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It is a movement with “.Concentric circles [vs. eccentric] action “It’s a flexion adjustment in the calf muscles and ankle joint,” explains John Russolillo, certified personal trainer and fitness manager. new york sports club. “Concentric movements, or pushing off the floor or surface you are standing on, are the main movements, followed by isometric movements (holding the apex and resisting going back down) and long eccentric movements (in the middle (lower your heels).
“Calf raises are more of an ‘isolated’ exercise than a ‘compound’ exercise. The difference is whether they work one muscle group or multiple muscle groups as one,” Russolillo continues. towards the end of the training. ”
Modifications and variations
Calf raises can be performed with shoes on or barefoot, standing or sitting, one leg at a time (unilateral) or both legs at the same time (bilateral). To make it more challenging, you can add resistance while holding the weight. You can also make other athletic movements, such as the glute-she bridge and the sumo-she squat, more advanced by incorporating bilateral or unilateral calf raises.
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Russolillo said the easiest variations would be assisted bilateral calf raises, and the most difficult variations would be unilateral (single leg), off the edge of the step, and/or with external resistance. . Some gyms offer machines specifically for calf raises. Calf raises come in a “sitting” variation, as well as a standing variation that adds resistance.
Benefits of calf raises
1. Targeted calf strength.
Calf raises are a great way to strengthen your calf muscles. The calves play an important role in many other body movements and postures, both in formal exercise and in everyday life. For athletes and recreational fitness enthusiasts who run, sprint, change direction, and accelerate, calf muscles not only improve performance in these movements, but also help prevent ankle and knee injuries. also plays a big role. Russolillo explains.
2. Foot and ankle strength and mobility.
Strengthening your calf muscles with raises also strengthens and recruits the ankle joint and surrounding ligaments and tendons, as well as important muscles in your foot that are often overlooked.
3. Overall balance and control of the body.
“[Since the calves are] Because they are so close to the point of contact with the ground, increasing the strength and range of motion of the calf muscles and ankle joints can help increase awareness and proprioception (the perception or awareness of body position and movement) in the lower extremities. Masu. Helps with overall balance. ”
4. Activation of muscle groups throughout the back of the legs.
Calf raises are a solo exercise that primarily targets specific muscle groups, but you’ll also feel the other muscles along your posterior chain (or back of your body) firing and activating, especially your glutes and hamstrings. Sometimes. I’m on the weak side for you.
However, if you only want to do calf raises to target and strengthen other muscles in your body, they may not be the best workout in and of themselves. “While there may be an argument that calf raises should work other parts of the body, this is a solo exercise and not a compound exercise, so the best results are for calf raises to target the calves and calves only. “It will be,” Russolillo said.
How to do calf raises
step 1
Determine your overall fitness goals and current levels of fitness, strength, and balance with calf raises. As a beginner, start by sitting on a stable, flat surface, using a narrow range of motion, with both feet on the ground, using only your body weight, and possibly grabbing something like the back of a chair or sofa. is recommended. , maintain balance and proper form, such as on the edge of a wall, bar/railing, or countertop.
Changes and variations: If you’re a bit more advanced, or want to progress from beginner level, you can make one, some, or all of these basic elements more difficult. for example:
- Raise your calves off the back of a step or raised platform to increase the range of motion in your ankles so that your heels are even lower than the height of the step and you have to work harder to stand up.
- Apply an external load by holding weights in both hands.
- Try single leg calf raises.
- Alternatively, try calf raises without holding onto any support to simply progress and test your balance.
Step 2
Determine the number of sets and repetitions you will perform. As a beginner, 3 sets of assisted calf raises (holding something for support) and bilateral (both legs at the same time) 10-12 reps is a good place to start.
Changes and variations: If you add resistance, increase your range of motion, or do it unilaterally (one leg at a time), you’ll increase the intensity and do fewer reps (try 5-8).
Step 3
- To improve your posture, remember to stand up straight with your feet no wider than hip-width apart, engage your core, keep your spine neutral (no rounding forward or arching back), and maintain steady breathing. please.
- Controllably lift your heels off the ground and onto the balls of your feet (you should immediately feel your calves contract).
- Pause for 1 second at the highest position, then lower your heels to the floor in a slow, controlled manner. The lowering motion is part of the exercise, so don’t rush it.
- That’s one calf raise. Repeat this for 3 sets of 10 to 12 calf raises.
