Calf Raises

1. Start by standing with your feet hip-width apart, with your toes facing forward
2. Slowly raise your heels off the ground as high as you can, balancing on the balls of your feet
3. Slowly lower your heels back to the starting position
4. Repeat the movement for the desired number of repetitions

1. Aim for a full range of motion by lifting your heels as high as possible and lowering them until you feel a stretch in your calves.
2. Perform calf raises in a slow and controlled manner to maximize muscle engagement.
3. Keep your core muscles engaged to maintain balance and stability during the exercise.
4. Ensure that your feet are parallel and pointing straight ahead to target the calf muscles evenly.
5. Do not use momentum or bounce to lift your heels. This can reduce the effectiveness of the exercise and increase the risk of injury.
6. Start with bodyweight calf raises and gradually add resistance (e.g., by holding dumbbells) as your strength improves.

Harder

1. Perform calf raises while seated, using a calf raise machine or placing a weight on your knees for added resistance.
2. Lift one foot off the ground and perform calf raises on the other leg to increase the intensity and target each calf individually.
3. Stand on an inclined surface (e.g., a board or step) to increase the range of motion and intensity.
4. Focus on the lowering phase of the movement (eccentric) by taking more time to lower your heels, emphasizing the stretch on the way down.