How to Do a Single-Leg Calf Raise | Female Bodybuilding

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Hey. My name is Erin and I’m a former U.S. Junior Olympics Certified Swim Coach and Personal Trainer and fitness is my passion, so I cannot wait to share it with you guys.

Don’t forget your calves. Everyone always forgets their calves. They do a lot of work for you and they add a nice symmetry to the leg line, so don’t forget about them.

Calves are pretty straight forward. We’re going to start with some heavier weights than you were using for your arms, because you do want to build muscle in the calf. Start with the feet together and you’re just going to do ten raises coming up onto the balls of your feet. Make sure that you’re not rolling out, so try to keep the knees slightly bent.

You’re just going to do ten here and then you’re going step out, feet slightly wider than shoulder width, and you’re going to come up onto the balls of your feet again for ten. So we do them close and then apart to work different parts of the calf muscle. You want to develop the entire muscle.

Finally, set one weight down and for balance grab a chair or your body bar, whatever it may be. You’re going to take one leg behind you and you’re just going to come up on one calf. Make sure that you’re not leaning on whatever it is that you’re using to balance yourself. And come up as high as is comfortable. If you start to cramp, obviously, stop and stretch. And then you’re just going to switch sides. And do ten on each side. You can repeat that circuit three times.

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