Straight-Leg Calf Raises

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These exercises place emphasis on the Gastrocnemius.

Guidelines for all straight leg 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 about pulling the knees / ankles together throughout (‘intent’).

Standing Calf Raises / Hack Squat Calf Raises

Alternative Foot Positions:
   > 1. Wide stance: feet outside of shoulders, about 18” apart
   > 2. Narrow stance: bring knees / inner thighs together
   > 3. Toes In: 45º internal rotation
   > 4. Toes Out: 45º external rotation.
Optional variation: bend knees ‘slightly’ on the way down (though keep them rigid), extend the quads and lock them out on the way up (this works both heads of the calf).

Donkey Calf Raises

lean forward a little from the hips (not the spine) keeping the chest up
ensure the weight is placed over the tailbone / directly over the ankles; centre of gravity should stay over the toes
push weight away with butt
no bend or extension of knees, try to almost lock them out
just briefly tap heels to the floor at the bottom before immediately performing the ascent.

Horizontal / Leg Press Calf Press

sit proud, torso to leg angle should equal 90º
push hamstrings into pad to lock-out quads
Alternative Foot Positions:
> 1. Wide stance: as wide as possible on platform
> 2. Narrow stance: bring knees / inner thighs together.

Standing Isometric Holds on Toes

Great exercise for learning how to ‘feel’ & contract the muscle

perform an isometric hold in the top position for as long as possible
hold onto a support for balance
consciously keep shoving up as high as possible throughout (no relaxing).

Exercise Execution

Side-Delt Movements

Rows for Back

Pullups & Pulldowns

Shrugs