Balanced Calf Raise:
By doing this movement on the ground and focusing more on balance you will incorporate more muscle activation of the entire lower leg rather then just the calf muscles.
- Start in a standing position with your legs spread about shoulder width apart.
- Rise up onto the front of your foot and hold this position for 5-10 seconds without losing your balance. Then lower yourself back down and repeat the movement until you are either fatigued or have finished 10 reps.
- As you rise up onto the front of your foot your ankle is going to want to deviate to the side, don’t let it, focus on keeping your feet pointed straight ahead the whole time.
Calf Raise while balancing for more integration of the lower leg muscles.
Calf Raise for R.O.M ( Range of Motion):
This type of movement is meant more for working the ankle through its entire range of motion and putting more resistance on the calf muscles. You can do this anywhere you can put the balls of your feet on a elevated platform, I like the edge of a stair personally, plus it usually has a hand rail to hold onto as well. If being on two feet is to easy, try standing on one foot, its much more difficult.
- Start with the balls of the feet on the edge of the platform.
- Lower your heels down as far as then can go, then rise up onto the balls of your feet as far as you can go.
- Take this movement slow and controlled, do not use fast ballistic movements with this exercise.
Calf Raise with ball of foot elevated for more Range of Motion through the ankle and activation of the calf muscles.