Calves
WITH M2
Lever Standing Calf Raise
Instructions
Preparation
- Place shoulders under padded lever (or hold the handles). Position toes and balls of feet on calf block with arches and heels extending off. Grasp handles or sides of padded lever. Stand erect by extending hips and knees.
Execution
- Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat.
Comments
- Position lever or chain just below lowest range of motion. Keep knees straight throughout exercise or bend knees slightly only during stretch. Quadriceps serve as a Synergists muscle if knees are bent slightly during stretch.
Muscles
Target: The primary muscle intended for exercise
- Gastrocnemius (Calf)
Synergists: A muscle that assists another muscle to accomplish a movement.
- Soleus (Calf, Soleus)
Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.
- Trapezius, Upper (Shoulder (Upper), Upper Traps)
- Trapezius, Middle (Back (Upper), Traps)
- Levator Scapulae (Shoulder (Upper), Neck (Rear))
Lever Reverse Calf Raise
Instructions
Preparation
- Place shoulders under padded lever (or hold the handles). Stand erect by extending hips and knees. Position heels on forward edge of platform placed under padded lever. Grasp handles or sides of padded lever.
Execution
- Pull the forefoot of both feet up toward body as far as possible. Return by extending feet until toes are pointed downward. Repeat.
Comments
- Keep knees and hips straight throughout exercise. The exercise can be made more difficult by positioning heels closer to the edge of the platform.
Muscles
Target: The primary muscle intended for exercise
- Tibialis Anterior (Shin, Tibias, Tibialis Anticus)
Synergists: A muscle that assists another muscle to accomplish a movement.
- None
Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.
- Trapezius, Upper (Shoulder (Upper), Upper Traps)
- Trapezius, Middle (Back (Upper), Traps)
- Levator Scapulae (Shoulder (Upper), Neck (Rear))