Machine Seated Calf Raises

Difficulty: Beginner

  1. Get comfortable on the machine, then place your lower thighs beneath the padded lever. Place your toes and the balls of your feet onto the foot supports.
  2. Prevent the weight from slipping forward by gripping the handles, and release the safety bar. Lower the weight until your calves are extended.
  3. Push your heels up to lift the padded lever and hold the contracted position, then slowly lower back down to the starting position. Repeat.

Barbell Calf Raises

Difficulty: Intermediate

  1. Place the bar on your back
  2. Start with feet flat on the ground
  3. Extend your heels upwards while keeping your knees stationary, and pause at the contracted position.
  4. Slowly return to the starting position. Repeat.

Calves Stretch Variation One

Difficulty: Beginner

  1. Place the ball of your foot against the wall with your heel on the ground. Place your hands on the wall in front of your shoulders.
  2. Keeping your knee straight, slowly lean towards the wall, pause for a few seconds when you feel the stretch extending through your calf muscle.
  3. Return to the starting position, and repeat the stretch with your other leg.

Calves Stretch Variation Two

Difficulty: Beginner

  1. With both feet flat on the ground, place one leg in front of your shoulder, your other leg should mirror this position behind your other shoulder. In the starting position both of your knees should be straight.
  2. Place the palms of your hands against the wall at shoulder height in front of you, lean towards the wall and bend your front leg at the knee while keeping your back leg straight.
  3. Pause at the apex of the stretch and return to the starting position. Switch the position of your legs and repeat.