Download Calf Raise

Calf Raise
An exercise that
builds muscle and
strength in the
lower leg
Stephanie Ashlock – Tara Woods
Calf Raise
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Stand tall with your feet facing forward with your
weight evenly distributed.
Look straight ahead keeping your back in neutral
alignment
Contract the calf muscles to raise the body
Lift ankle to full extension and then pause and
lower under control.
Raise to a count of one and lower to a count of
three.
Muscles involved in Calf Raises
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Gastrocnemius - Largest posterior
calf muscle. The agonist in this
exercise
Soleus - A smaller posterior muscle
of the calf
Tibialis Anterior – Largest anterior
calf muscle. The antagonist in this
exercise.
Joint Motion – Ankle extension
Action – Plantar flexes foot, flexes
knee
Spotting Technique for the
Calf Raise
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There is no specific spotting technique
for calf raises unless the spotter makes
sure that even weight is being put on
all of the toes and that the foot is
facing forward. This will ensure that
the ankle will not roll leading to injury.
Variations when performing the
calf raise
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Single Leg Body Weight Lift – standing on one
leg with other leg lifted up. Raise up onto
toes and then lower back down
Straight Leg Jump – From a standing position
use muscles to jump. Make sure to bend
knees to help absorb shock.
Seated Calf Raise – The calf raise, but from a
seated position. Builds the soleus muscle.
Reverse Calf Raise – Builds the Tibialis
Anterior muscle
Teaching Tips
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Make sure to concentrate on balance
Developing the calf muscles will help the athlete be
quicker and more dynamic
Research shows when heavy weight is used when
placing emphasis on the eccentric movement it is
an effective way of conditioning out the possible
Achilles tendon problems.
Raise to the count of one and lower to the count of
three in order to avoid injury
Allow for plenty of recovery time to ensure the
muscle recuperates fully.
Contraindications
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Disc issues – Avoid calf raises
machines due to putting pressure on
the disc in the spine.
Knee laxity – avoid putting weight on
one leg due to putting unwanted
pressure on a knee injury.