JGS Workout Tool

CALVES

Calf Workouts – Bodyweight

Calf Raises

Calf Raises

  1. Balance on the balls of your feet on the platform or plates, leaning forward to use the wall to assist with balance.
  2. Lower the heels of your feet towards the ground and pause, then push through the balls of your feet like you are standing tip toe, pausing at the apex of the motion.
  3. Repeat as necessary.

Calf Workouts – Dumbbells

Dumbbell Calf Raises

Dumbbell Calf Raises

  1. Stand tall with your feet on the ground. You can put the the balls of your feet on top of a plate to extend the range of motion.
  2. Imagine you have a string attached to your heels and pull your heels up toward the ceiling.

Seated Dumbbell Calf Raises

Seated Dumbbell Calf Raises

  1. Sit up straight on a bench with your feet on the ground. You can put the the balls of your feet on top of a plate to extend the range of motion.
  2. While holding the weights on your knees, imagine you have a string attached to your heels and pull your heels up toward the ceiling.

Calf Workouts – Barbell

Barbell Calf Raises

Barbell Calf Raises

  1. Place the bar on your back
  2. Start with feet flat on the ground
  3. Extend your heels upwards while keeping your knees stationary, and pause at the contracted position.
  4. Slowly return to the starting position. Repeat.

Seated Barbell Calf Raises

Seated Barbell Calf Raises

  1. Sit up straight on a bench with your feet on the ground. You can put the the balls of your feet on top of a plate to extend the range of motion.
  2. While holding the weights on your knees, imagine you have a string attached to your heels and pull your heels up toward the ceiling.

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