FitCi
Step-by-step
- Set the bar on your upper traps in a squat rack and grip it at shoulder width.
- Place the balls of your feet on the edge of a plate or platform 3-5 cm high, letting your heels hang off.
- Keep your knees very slightly bent without locking them, and hold your torso upright.
- Lower your heels below the level of the platform to feel a full stretch in your calves.
- Drive through the balls of your feet to raise your heels as high as possible and squeeze for 1 second at the top.
- Keep a controlled tempo, lowering in 2 seconds and rising in 1 second.
Coaching tip
Pause for 1 second at the top and squeeze your calves, then lower slowly until you feel a full stretch in your heels.
Caution
Skip this move or ask a professional first if you have pain or an injury in: lower back, 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.