Standing Dumbbell Calf Raises
Take hold of suitable weight dumbbells and position yourself in front of a platform. The platform should be high enough to allow your heels to drop without touching the floor.
Place the balls of your toes up onto the platform with toes pointing forward and the back half of your feet and heels hang off the plate. You should maintain a slight bend at the knee and your head is up. Now, drop the heels down as low as possible without your toes slipping off the platform. This is your starting position.
Commence the upward phase by exhaling and contracting the calves so that you come up onto your toes. Take your ankles to the maximum height you can and squeeze and hold at the top part of the movement.
At this point, commence the descent by inhaling and slowly lowering the heels back to the starting position.
Calf Press On Leg Press Machine
Plate a suitable weight and take position sitting in the leg press machine with your back pressed against the pad and your feet placed on the foot platform at shoulder-width. For the most effective movement you need the greatest range of motion - set your feet so the toes are pointing upward and the back half of your feet and heels hang off the plate. You should maintain a slight bend at the knee and your head is up. Now, drop the heels down as low as possible without your toes slipping off the plate. This is your starting position.
Commence the upward phase by exhaling and contracting the calves so that you come up onto your toes. Take your ankles to the maximum height you can and squeeze and hold at the top part of the movement.
At this point, commence the descent by inhaling and slowly lowering the heels back to the starting position.
Seated Barbell Calf Raises
Take seat on the end of a flat bench and place a suitable weight barbell across your knees. Stabilise the bar with your hands at a medium-width grip. Place your feet flat on the floor with your lower legs at right angles to your thighs. This is your starting position.
Commence the upward phase by exhaling and contracting the calves so that you come up onto your toes. Take your ankles to the maximum height you can and squeeze and hold at the top part of the movement.
At this point, commence the descent by inhaling and slowly lowering the heels back to the starting position.