Beginner's Workout

Calf Raises

Now it's time for your lower body to get some more attention. Earlier we worked one of the large muscles in your legs that is important for knee stability and upper leg function. Now, we're going to work your calf muscles, which are instrumental for ankle and foot stability. Your calf muscles are the large muscles in the back of your lower leg.

To perform calf raises all you'll need is a wall or a sturdy piece of furniture to hold on to to help you maintain your balance.

It is best if you can do calf raises on a stair or on a step, but you can do these on a flat floor if you do not have stairs or exercise equipment.

Hold on to the stair rail or wall. Your feet should be about shoulder width apart, a few inches away from the wall.

While holding onto the wall for stability, stand up on your toes as high as you can. Slowly lower your heels back to the ground without letting your heels touch the ground.

Again, elevate your heels off the ground and stand on your toes to reach your highest point. Return back to the starting position without your heels touching the ground.

Perform three sets of calf raises with 12 to 15 repetitions per set. After performing this exercise you should feel a burn, or tightness in the back of your lower leg.

Next Beginner's Exercise: Front Shoulder Raise »

 

Tips for Calf Raises

  1. Beginners should perform calf raises at a slow pace to avoid injury to the Achilles tendon which is the large tendon that connects the calf muscle to the heel of the foot.

  2. If calf muscles are sore the next day, you can apply an ice pack to the Achilles tendon or the calf muscle to reduce pain and inflammation associated with muscle soreness.

  3. Performing 3 sets of Calf Raises, with 12-15 repetitions per set.