STRENGTH TRAINING

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Single Calf Raises

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Build the strength in your calf muscles with this simple exercise that uses the weight of your body to isolate, flex, and stretch your calves.

Muscles Worked
Legs (calves)

Starting Position
Place a box or other stable, raised platform next to a wall. Facing the wall, stand on the outside edge of the box with front of one foot so that the rest of the foot hangs off the back of the box. Lift the other leg in the air a bit so that it does not interfere with the calf raises. Hold onto the wall with both hands for support (see Photo 1).

Exercise

  1. From the starting position, push up with your toe as high as you can. You should feel the flex in your calf (see Photo 2).
  2. At the top of the calf raise, reverse the motion and lower down past the starting point so that the back of your foot goes below the top of the box. Feel the stretch in your calf muscle (see Photo 3).
  3. Repeat 25 times on one leg, then switch legs and repeat another 25 times.
Dumbbell Variatiion
To increase the difficulty of this exercise, hold a dumbbell in one hand while you do the calf raises.

About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.