Squat with Calf Raise
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Stand with feet shoulder-width apart, maintaining a neutral spine.
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Perform a standard squat, lowering your hips back and bending your knees.
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Squeeze your shoulder blades together at the top. Lower the dumbbells back down, allowing your shoulders to fully extend.
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Hold the raised position for a moment, emphasizing the calf contraction. Lower your heels back down and repeat the squat-calf raise sequence.
One Leg Standing Bodyweight Calf Raise
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Stand on your right foot with your left foot lifted behind you or slightly to the side.
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Press through the ball of your right foot, lifting your heel off the ground.
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Contract your calf muscles at the top of the movement. Hold the raised position briefly, feeling the calf contraction.
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Lower your heel back down below the level of the platform. Repeat the controlled movement
Dumbbell Calf Raises
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Stand with feet hip-width apart, holding a dumbbell in each hand. Place the balls of your feet on an elevated surface, heels hanging off the edge.
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Lift your heels as high as possible, contracting your calf muscles.
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Hold for a moment at the top, emphasizing the calf squeeze.
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Lower your heels back down below the level of the surface.
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Repeat the movement for a complete set, maintaining a controlled pace.
Seated Dumbbell Calf Raise
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Sit on a bench or chair with your back straight and feet flat on the ground. Hold a dumbbell in each hand, placing them on your thighs.
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Lift your heels off the ground by pushing through the balls of your feet. Contract your calf muscles at the top of the movement.
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Hold the raised position for a moment, feeling the contraction.
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Lower your heels back down below the level of the platform.
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Repeat the movement, maintaining control and a steady pace.
Seated Barbell Calf Raise
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Sit on a flat bench with a barbell across your thighs, just above your knees.
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Place your feet flat on the ground, hip-width apart. Lift your heels as high as possible, contracting your calf muscles.
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Hold the raised position for a moment, emphasizing the calf squeeze. Lower your heels back down below the level of the bench.
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Repeat the movement for a complete set, maintaining a controlled and deliberate pace.
Standing Barbell Calf Raise
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Stand upright with your feet hip-width apart, holding a barbell across your upper back.
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Ensure the barbell is secured comfortably on your trapezius muscles. Lift your heels off the ground by pushing through the balls of your feet.
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Contract your calf muscles at the top of the movement. Hold the raised position for a moment, feeling the contraction.
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Lower your heels back down below the level of the platform. Repeat the movement, maintaining control and a steady pace.
45 Degree Leg Press Calf Raise
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Set up a 45-degree leg press machine, adjusting for comfort.
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Sit with your back against the backrest, placing feet hip-width apart on the platform.
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Extend your legs, lifting the weight. Contract your calf muscles at the top of the movement.
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Hold the raised position, then lower your heels, bend your knees, and repeat.
