{"id":74,"date":"2013-01-17T01:26:06","date_gmt":"2013-01-17T01:26:06","guid":{"rendered":"http:\/\/video.ultimatefatburner.com\/?p=74"},"modified":"2014-05-15T19:13:16","modified_gmt":"2014-05-15T23:13:16","slug":"how-to-perform-a-calf-raise","status":"publish","type":"post","link":"https:\/\/www.ultimatefatburner.com\/video\/how-to-perform-a-calf-raise.html","title":{"rendered":"How To Perform A Calf Raise"},"content":{"rendered":"<p style=\"text-align: center;\"><iframe loading=\"lazy\" width=\"480\" height=\"360\" src=\"http:\/\/www.youtube.com\/embed\/jY83-BZ1g_8?feature=oembed\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p>There&#8217;s a lot to accomplish on leg day, but one muscle group that you should plan to include is the calves. Click the screen above if you haven&#8217;t already seen my video demonstration of this exercise!<\/p>\n<h3>Muscles worked:<\/h3>\n<p>The calf raise is an exercise that works the calves (hence the name) and can be performed virtually anywhere.<\/p>\n<blockquote><p>The lower half of our legs tends to be on display during the warmer months, and well-sculpted calves look great on men AND women. And ladies, who needs high heels when your legs are naturally sexy?<\/p><\/blockquote>\n<h3>Equipment needed:<\/h3>\n<p>To perform this exercise properly you need any of the following&#8230;<\/p>\n<p>All you really need to perform this exercise is a step, although advanced lifters may want to grab a heavy dumbbell and\/or perform the exercise on a single leg. Because the equipment requirements are so minimal, this is one exercise you can easily perform at home.<\/p>\n<h3>Difficulty Level:<\/h3>\n<p>All individuals can perform this exercise\u2014beginner through advanced, all levels.<\/p>\n<h3>Description of action:<\/h3>\n<ol>\n<li>Position your toes and the balls of your feet on a step with your heels hanging off. Because your body will be in an unstable position, perform this near a wall, railing, or other sturdy object for balance.<\/li>\n<li>Rise up on your balls of the feet and lift your your heels as high as you can. Keep your knees as straight as you can during the exercise.<\/li>\n<li>Pause at the top of the movement (i.e., when you are on your toes).<\/li>\n<li>Lower the heels back down to starting position and repeat the movement.<\/li>\n<\/ol>\n<p>You should aim to perform this exercise for higher <span class='et-tooltip'>reps<span class='et-tooltip-box'>Add a Tooltip Text<span class='et-tooltip-arrow'><\/span><\/span><\/span>, usually 12-20, or until you feel a &#8220;happy little burn&#8221; in your calves, as I like to call it. The calf muscles contain a larger number of endurance muscle fibers, so higher reps will ensure that you&#8217;ve worked them hard.<\/p>\n<p>&#8230;and I love to see you working hard!<\/p>\n<p>Perform three\u00a0<span class='et-tooltip'>sets<span class='et-tooltip-box'>Add a Tooltip Text<span class='et-tooltip-arrow'><\/span><\/span><\/span> and rest 60 seconds between each one.<\/p>\n<h3>Cautions:<\/h3>\n<ul>\n<li>This movement can put your body in an unstable position, so perform the exercise near a stable object you can easily latch on to, if needed.<\/li>\n<li>Try to keep your knees as straight as possible, to ensure the calves are doing the work, and not the quadriceps (thighs) and glutes (booty).<\/li>\n<li>A COMMON mistake is rushing through the exercise; count to 2 in your head to rise to your toes, pause for second, and count to 2 again to lower your heels.<\/li>\n<li>Bouncing, or using momentum and speed reduces the effectiveness of the exercise. Slower is better here&#8230;and sometimes we like to take things slow.<\/li>\n<\/ul>\n<h3>Variations On The Calf Raise:<\/h3>\n<ul>\n<li>You can make this exercise harder by holding dumbbells (or other weights), while standing on two feet.<\/li>\n<li>Advanced trainees can perform the exercise one leg at a time, with or without weights.<\/li>\n<\/ul>\n<p>Make sure you check out the video for your options!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>There&#8217;s a lot to accomplish on leg day, but one muscle group that you should plan to include is the calves. Click the screen above if you haven&#8217;t [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[13],"tags":[14],"_links":{"self":[{"href":"https:\/\/www.ultimatefatburner.com\/video\/wp-json\/wp\/v2\/posts\/74"}],"collection":[{"href":"https:\/\/www.ultimatefatburner.com\/video\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ultimatefatburner.com\/video\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ultimatefatburner.com\/video\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ultimatefatburner.com\/video\/wp-json\/wp\/v2\/comments?post=74"}],"version-history":[{"count":4,"href":"https:\/\/www.ultimatefatburner.com\/video\/wp-json\/wp\/v2\/posts\/74\/revisions"}],"predecessor-version":[{"id":261,"href":"https:\/\/www.ultimatefatburner.com\/video\/wp-json\/wp\/v2\/posts\/74\/revisions\/261"}],"wp:attachment":[{"href":"https:\/\/www.ultimatefatburner.com\/video\/wp-json\/wp\/v2\/media?parent=74"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ultimatefatburner.com\/video\/wp-json\/wp\/v2\/categories?post=74"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ultimatefatburner.com\/video\/wp-json\/wp\/v2\/tags?post=74"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}