Exercise of the Week: Calf Raise | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Exercise of the Week: Calf Raise

August 25, 2010

Although a simple exercise, Calf Raises are a staple in any lower-body training program—for good reason. The calf and other lower leg and ankle muscles generate speed when running or skating and are critical for ankle stability. These muscles are strengthened when you flex your foot away from the shin (plantarflexion) with added weight.

Despite its benefits, the Calf Raise rarely reaches its full potential, because often only the ankle joint is used. Try to imagine a time in any sport when an athlete stands in one place and rises onto his tiptoes. This almost never occurs, because athletic movements are multi-jointed.

To apply the Calf Raise more directly to athletic performance, University of Minnesota strength coach Cal Deitz has Golden Gopher hockey players perform the exercise along with a hip and knee bend. This places the athlete in a sport-specific position and engages other joints used when skating or running. The calf is then strengthened in a position actually experienced in sports, which helps translate to improved performance in the rink or on the field.

  • Assume position on Calf Raise machine with slight bend at hips and knees
  • Drive up onto toes, fully extending hips and knees
  • Descend in a controlled manner; repeat for specified reps

Reps/Sets: 3-4x10-15

Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
More Cool Stuff You'll Like

7 Strategies for Dealing With a Meathead in Your Gym

How Often Should You Vary Your Exercise?

4 Sure-Fire Ways to Build a Strong Core

Make Lifts More Challenging With Resistance Bands

4 Deadlift Variations to Increase Your Pull

3 Explosive Exercises Designed to Increase Pitching Power

3 Post-Activation Potentiation Combos for Explosive Strength

Blast Through Plateaus with Tempo Sets

7 Ways to Work Out Competitively Without CrossFit

How Functional Training Has Overly Complicated Strength Training

How to Design a Greco-Roman Wrestling Training Program

Never Bench Press With Your Feet in This Position

Get Faster by Improving Your Core Mobility

The Simplest Bodyweight Workout Ever

10 Ways to Get Stronger With a Sandbag

7-Exercise Core-Blasting Workout

Don't Train Your Arms Until You Can Do These 4 Things

Master the Lateral Lunge to Improve Your Hockey Stride

Perfect Your Squat Technique With the Unloaded Squat

5 Softball Catcher Drills for Throwing Power

7 Exercises That Safely Build Shoulder Strength

Build Powerful Pecs With This Multi-Angle Chest Workout

7 Strategies for Faster Workout Recovery

The Best Single-Leg Exercises for Youth Athletes

Break Through Plateaus With the 1-10 Drop Set Method

Develop Core Strength for Throwing

Top 5 Baseball Strength Training Myths

4 Lifts to Build Wrestling Strength

Bench Press Grip Guide: How Hand Placement Changes the Exercise

Dominate Your Bench Test With This Strategy

4 Exercises to Build True Lacrosse Power

Improve Your Back Strength with the Inverted Row

A Better Way to Train Your Core

Notice On-Court Results With This Basketball Core Workout

Get a Ripped Core With 6 Advanced Dead Bug Variations

3 Sandbag Training Mistakes Athletes Make

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Build Full-Body Strength With 5 Suspension Trainer Exercises

5 Isolation Exercises Your Workout Is Missing

These 3 Single-Leg Movements Will Improve Your Squat Technique

7 Best Lower-Body Strengthening Exercises

3 Nordic Hamstring Curl Exercises to Boost Your Performance

Kyle Lowry's 12-Week All-Star Training Program