Elevated Calf Raise on DC Blocks

#12 – Elevated Calf Raise

Purpose:
• Increase lower leg strength

Primary Muscles Worked:
• Gastrocnemius (Gastrocs)
• Soleus
• Peroneals: longus and brevis
• Tibialis Posterior

Sport Uses:
• Increase balance and strength during running and jumping activities

Starting Position
• Place the toes and balls of the feet on 1 to 3 DC Blocks (2” – 6” height)
• Point the feet straight ahead
• Straighten the knees
• Extend the heels down until a comfortable stretch is felt in the gastrocs

Technique:
• Raise the heels as high as possible by plantarflexing the ankles
• Pause briefly at the top
• The weight should be felt on the balls of the feet at the base of the big and second toes
• Lower the heels to the starting position
• Repeat
• Complete the desired number of repetitions

Sets & Repetitions:
• 2 – 4 sets of 10 – 20

Variations:
• Use dumbbells or kettlebells in your hands
• Place a barbell on your shoulders

Derrick’s Notes:
This is a popular exercise, so make sure not to hyper-extend the knees

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