This leg exercise will work on the major muscle groups of your legs: gastrocnemius. Don’t hesitate to have a look on my other article “The main muscle groups of your body” if you don’t remember where these muscles are located. Some exercices will work different muscles at the same time, some will target specific muscles. A leg workout, also means that some part of your back (such as the erector spinae, or the lower back) will be under efforts. That’s why in the programs the legday never follows the backday.
For the following exercice, I will ask you to be very careful with the manipulations in order not to hurt yourself. What I am saying is that you constantly need to check if your back, from your lower lumbar to your neck is well positioned (by not having a curved back or neck). Doing this exercise with a curved back or neck can result in back/neck pain, or other injuries even more serious.
How to perform the “Calf raises/extensions”:
In order to workout efficiently on the muscles, you need to do full range raises (by squeezing the calves at top, and stretching them at bottom).
Start by tightening your abs.
Push up with your toes
& Pull down with your heels
If it is the first time that you are doing this exercise, I would recommend you to get used to the movements by doing calf raises firstly without weights.
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See you soon for another article, your healthful blogger in sports.