Calf Raises

It is important when training the legs not to forget about that calf muscles. Big thighs and tiny calf muscles look stupid so you should add an exercise into your routine to train them.

There are many variations you can do of this exercise, it can be done standing or sitting, with a barbell, dumbbell or other means of adding resistance.

The below video demonstrates how to do this exercise seated with a weight plate on your lap. You can also do this with a barbell or dumbbells.

Instructions (Seated)

1. Sit in an upright position with the knees placed at 90 degrees. Position balls of feet on step or any ledge(heels should be off of step). Knees should be directly over the ankles (knees bent at 90°). Place bar on top of thighs just behind your knees.
   
2. Start position: raise heels up by pushing off the balls of feet.
   
3. Lower heels to below level of step.
   
4. Raise weight by pushing off balls of feet so that heels are above level of step.
   
5. Remember to sit upright with back and head straight in a neutral position.

Standing

The weight you use for this exercise should be heavy and you should work till failure and really feel the burn in your muscles.

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