Bent-Knee Calf Movements

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Guidelines for all Bent-Knee Calf movements
(unless specifically stated otherwise)

place the ball of the foot in contact with the pad / platform / ground
medium stance unless stated otherwise (hips, knees and ankles inline)
keep knees stable throughout (when standing, lock out quads and contract the glutes)
ensure full ankle flexion and extension (not foot)
only come up from the bottom when the tibialis anterior at the front contracts
focus on driving the weight through the big toe (not via the outsides of the feet)
when you think you’re up all the way, go a little further (max height); aim for a huge peak contraction and really fight for those inches, bring the heels up as high as physically possible.

* Consciously think also about pulling the knees / ankles together throughout (inward ‘intent’).

Seated Calf Raises

some assistance with the last few reps (pulling with forearms) is acceptable, though use common sense to determine if you’re just being too ambitious with the weight and adjust accordingly next time if so.

Squatting Bodyweight Calf Raises

hold onto something for support, then squat down until the bottom position is reached
ensure centre of gravity is over the toes
remaining in this position throughout, raise up onto the tips of the toes at the top
attempt to momentarily touch heels to the ground at the bottom if ankle flexibility allows (with no compromising of form); this may not be possible for some but not others – just work within the range achievable with perfect execution.

Crunching Movements

Shrugs

Deadlifts (bent-knee)

Extension Movements

The Essentials of Bodypart Specialization: Hamstring and Glute Training

Tricep Pushdowns / Pressdowns

Exercise Execution

Lower Back Isolation Movements

Quad Isolation Exercises