Project Description

1. Calf-Raise

From a standing position, slowly rise up on to the toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down. You can also try standing on a step for a greater range of motion, or quickly bouncing up and down for more reps.

2. Squat Calf-Raise

This one takes a little getting used to, but is great for isolating the soleus. Hang on to the back of a chair for stability and sink down in to a squat position. Shift your weight on to your toes and steadily push-up and down. Maintain your hip and knee angles to prevent it from turning in to a squat.

3. Single-Leg Calf-Raise

Once the two-legged calf-raise becomes too easy move on to this variation. Start from the floor and then do it from a step to increase the difficulty.

4. Stiff-Leg Ankle Hop

Get in to a rhythm and act like a pogo stick, using the calves to spring up and down. Try not to bend at the knees and hips, which brings in the quadriceps and glutes. Although the knees will bend slightly, stay upright and focus on using the calves for movement.