FitCi
Step-by-step
- Sit upright on a bench and place the balls of your feet on the floor or a step with your heels hanging off.
- Place the dumbbells just above your knees, perpendicular to your thighs, and hold them steady with your hands.
- Slowly raise your heels as high as possible, squeezing your calves.
- Pause for a second at the top and feel the contraction.
- Lower your heels under control to slightly below the starting point to stretch the calves.
- Repeat at a steady tempo, working under control without bouncing.
Coaching tip
With your knees bent at 90 degrees, focus on the soleus; place the weight just above your knees.
More calves exercises
- Standing Calf Raise (Machine)Ayakta Makine ile Baldır (Calf Raise)
- Standing Calf Raise (Smith Machine)Smith Machine ile Ayakta Baldır
- Standing Dumbbell Calf RaiseDambıl ile Ayakta Baldır
- Single-Leg Bodyweight Calf RaiseTek Bacak Vücut Ağırlığı Baldır
- Leg Press Calf RaiseLeg Press ile Baldır
- Donkey Calf RaiseDonkey Calf Raise
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.