Calf Raise - Wall Single Leg Dumbbell

Recommendations: 2-3 Sets, 15-20 Reps, 20-50 Wght

Intermediate Calves Strength Dumbbell Push Gym

Purpose: This exercise works the calf muscle, specifically the gastrocnemius.

Benefits: This exercise is one of the few that works primarily the gastrocnemius and the upper calf.

Stand against a wall holding a dumbbell in each hand down at your sides. Position your right foot on a block and your heel extending behind and in a negative position (heel lower than your toes). Your heel should be about 2 inches from the wall. Straighten your legs. This is the starting position. Raise your heel with an explosive movement, and squeeze your calf muscles. Exhale during this movement. Pause briefly at the top. Slowly return to the starting position by lowering your heel to the negative position. You should feel a good stretch in your calves. Inhale during this movement. Repeat for the recommended number of repetitions. Stand against a wall holding a dumbbell in each hand down at your sides. Position your left foot on a block and your heel extending behind and in a negative position (heel lower than your toes). Your heel should be about 2 inches from the wall. Straighten your legs. This is the starting position. Raise your heel with an explosive movement, and squeeze your calf muscles. Exhale during this movement. Pause briefly at the top. Slowly return to the starting position by lowering your heel to the negative position. You should feel a good stretch in your calves. Inhale during this movement. Repeat for the recommended number of repetitions.

The calf consists of 2 major muscles (gastrocnemius and soleus). There are also a number of tendons, such as the Achilles tendon. Seated calf raises focus mainly on the soleus and the tendons in the lower calf.