Calf Raise (Dumbbell Single Leg)

Target Muscles: Gastrocnemius, Soleus Starting Position: 1. Hold a dumbbell in your right hand with your arm hanging down by your side, palm facing your body. 2. Place the ball of the right foot on the edge of a block or platform, allowing your heel to hang off the edge. 3. Hold on to a suitable support with the other hand to steady yourself. The Movements: 1. Rise up as high as possible on the ball of your foot. 2. Hold the fully contracted position for a count of two; then slowly lower your heel down as far as it will go. 3. Complete the desired number of repetitions; then repeat on the left leg. Tips: • Keep your exercising leg straight throughout the movement. • Keep your body upright. • Stretch your calf fully at the bottom of the movement - your heel should be lower than your toes. • Keep the movement smooth and continuous. Variations: Toes pointing out: Angling your feet outwards at 45° places more emphasis on the inner part of the calves. Toes pointing in: Angling your feet inwards at 45° places more emphasis on the outer part of the calves.
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