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 in place with your hands.
- Slowly raise your heels as high as possible to squeeze your calf muscles.
- Pause for a second at the top and feel the contraction.
- Lower your heels under control slightly below the starting point to stretch the calf.
- Repeat the movement at a steady pace, working under control without bouncing.
Coaching tip
Rest the dumbbell on your knees to target the soleus; work slowly and through a full range.
Caution
Skip this move or ask a professional first if you have pain or an injury in: ankle. FitCi filters it out of your program automatically based on the injuries in your profile.
More calves exercises
- Standing Calf Raise (Machine)Ayakta Makine ile Baldır (Calf Raise)
- Seated Calf RaiseOturarak 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
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.