Bodyweight Calf Raise

Directions:

Preperation/body position

1. Find a steady raised platform, and place it close to stable stationary equipment.
2. Place balls of feet on raised platform, with heels and arches of feet overhanding.
3. Stand erect, with back straight.
4. Grasp the near by equipment with a free hand for support.

Excution/Movement

1. Raise heels of feet by extending ankles. Extend fully onto tip toes.
2. Once peak contraction is reached, slowly descend by bending ankles, until calves are stretched.
3. Repeat for desired amount of repetitions.

Comments

The bodyweight standing calf raise can provide an outlet for those who do not have the equipment needed for some of the other calf raise variations. The movement will successfully recruit the gastrocnemius via extension of the ankle.

The exercise can also be incorporated into a dropset, or as a finishing move, once the posterior lower leg muscles are fatigued from the previous weighted calf exercises.

If we wish to fully stimulate the gastrocnemius we must perform the exercise with a full range of motion. The gastrocnemius is most active during the eccentric phrase of the movement, therefore we must not neglect this portion of the movement. Perform the eccentric phrase in a slow controlled manner to gain the best recruitment of the gastrocnemius.