To put it bluntly, the calf raise movement is to lift the hind legs. It is the main means to develop the calf gastrocnemius and soleus muscles. There are three methods: standing, sitting, and riding.

The essentials of the standing calf raise are to stand on the pads with the front soles of both feet, hold the barbell on the shoulders with both hands, and then perform the calf raise repeatedly. You can also practice standing on a special standing heel raise rack.

The method of sitting heel raises is also very simple. Sit on a stool, place the barbell or other heavy object on the front of your thighs with both hands (do not let it slide), put the front soles of your feet on the bolster, and then repeat Do calf raises. In addition, sitting on a calf muscle training stand and practicing, the effect is the same.

Rider heel raises need to be completed by two people. The practitioner stands on a bolster, bends the upper body forward and is parallel to the ground, and supports the arms straight on a stool or fixed object. The companion rides on the rear end of his buttocks.

Various heel raising movements also exercise different parts due to different stances. The toes-in stance method focuses on exercising the medial head of the gastrocnemius muscle, while ordinary exercises can train both the inside and outside.

The calf raise movement is mainly accomplished by the contraction of the gastrocnemius muscle. When lifting the heel, you should feel the calf muscles contract fully. After a slight pause, slowly lower the heel to the lowest level so that the calf muscles can be fully stretched.