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Calf muscles are frequently neglected as many individuals tend to concentrate larger thigh muscles. For athlete who desires optimum propulsive power to run, lower legs are essential. Therefore, it’s important to train that muscle. Standing calf bones raise is an additional great low leg workout. Generally, calf muscles are made up of gastrocnemius and soleus. Seated calf bone raise challenges your soleus muscle whereas standing calf bone raise stresses the gastrocnemius muscle.


  1. Set a barbell on a power rack and put a block of wood, action or something similar neighboring. If your gym doesn’t have power rack, a Smith equipment suffices too. Position your back under the barbell with both hands to sides, just like if you were doing squats.
  2. Set your feet about shoulder-width apart
  3. Position your toes and balls of feet on the block with arches and heels extending off and resting on the floor. This block enables the workout to be done with the heels below toes, a position that works the calf muscles over a higher array of movement.
  4. Your feet need to be facing forward, not spread out outwards or turned inwards.
  5. Now, raise your heels on your toes by extending ankles as high as possible. Pause for a 2nd on top position.
  6. Then, slowly lower your heels by flexing your ankles up until your calf bones are stretched. Keep your knees directly throughout workout.
  7. Perform 3 sets of 8 to 12 repeatings.



  • Instead of utilizing barbell, you can also do this with pinheads in your hands. Nonetheless, I found that barbell is a much better option your arms could get tired with dumbbells.
  • The decreasing motion is the part that truly works the muscle. So, raise it in fast motion (in count of one) but lower to a count of 3.
  • Don’t stop briefly in the bottom position unless you’re attempting to enhance your ankle versatility.
  • You can use standing calves raise equipment too.