#12 – Elevated Calf Raise
Purpose:
β’ Increase lower leg strength
Primary Muscles Worked:
β’ Gastrocnemius (Gastrocs)
β’ Soleus
β’ Peroneals: longus and brevis
β’ Tibialis Posterior
Sport Uses:
β’ Increase balance and strength during running and jumping activities
Starting Position
β’ Place the toes and balls of the feet on 1 to 3 DC Blocks (2β β 6β height)
β’ Point the feet straight ahead
β’ Straighten the knees
β’ Extend the heels down until a comfortable stretch is felt in the gastrocs
Technique:
β’ Raise the heels as high as possible by plantarflexing the ankles
β’ Pause briefly at the top
β’ The weight should be felt on the balls of the feet at the base of the big and second toes
β’ Lower the heels to the starting position
β’ Repeat
β’ Complete the desired number of repetitions
Sets & Repetitions:
β’ 2 – 4 sets of 10 – 20
Variations:
β’ Use dumbbells or kettlebells in your hands
β’ Place a barbell on your shoulders
Derrickβs Notes:
This is a popular exercise, so make sure not to hyper-extend the knees
SUBSCRIBE for new videos βΆ https://bit.ly/2KACCbk
SHOP:
Website – https://www.dcblocksusa.com
Shop – https://www.dcblocksusa.com/shop.html
CONTACT:
Email – dcblocksusa@gmail.com
CONNECT:
Facebook – https://bit.ly/2QSnsPO – dcblocks
Instagram – https://bit.ly/2KzYtzA – dcblocks
Twitter – https://bit.ly/2Mut4RB – dcblocks
LinkedIn – https://bit.ly/2IsBALN – dc-blocks