Full Range Calf Raises

Why Is This Exercise So Effective?

This is a bodyweight exercise that takes the calf muscle through its absolute fullest range of motion, from maximal stretch through the mid-range, all the way to the peak contraction.

No other calf exercise works the gastrocnemius through its entire anatomical range of motion. The muscle contraction you can achieve by doing this is incredible.

How To Do It

• This exercise is done one leg at a time.
  
  
• Set up with the balls of your foot on a raised block (any raised surface will work).
  
  
• Keeping your leg as straight as possible (push on your knee if you have to), bend over as though touching your toes.
  
  
• Hold onto something for balance.
  
  
• Stretch your heel down as far as possible and stretch your upper body down as far as possible without bending your legs. This is the maximal stretch position for the calves and you should feel an intense stretch.
  
  
• Rise up as far as you can on your toes while staying bent over.

• At full extension of the ankle from the bent over movement and without releasing the tension in the calves, straighten up at the waist so you are now in a one-legged calf raise position. Your foot position will look as though you are part- way through the calf-raise movement already.
  
  
• Use your hands to help you get into that position by climbing them up whatever you are holding on to.
  
  
• Continue up to the full contraction of the calves by finishing the calf raise movement. Squeeze your calf as hard as you can.
  
  
• Lower yourself to the bottom position of the standing calf raise then bend over at the waist then repeat.

How to incorporate this exercise into your workouts:

This exercise can be placed anywhere in your workouts. It is perfect as a stand-alone exercise. It works the calves through their entire anatomical range of motion in one exercise.

Common Errors

1. Moving too fast

Take your time as you do the movement to ensure your calves are getting maximum tension throughout the entire range of motion. This exercise is all about tension, not how many reps you can do or how much weight you can use.

2. Releasing the tension

This can happen when you are straightening up after finishing the bent-over phase. Be sure to keep the tension on the calf muscle as you straighten up. What makes the exercise so effective is that you are taking the muscle through its entire anatomical range of motion under tension the whole way.

3. Not emphasizing the stretch or contraction

Make a concentrated effort to get the maximum stretch at the bottom and the maximum contraction at the top.

Tricks

1. Spotting yourself

As you come to the top, try giving yourself a little spot by using your hands to push yourself up. This will increase the contraction greatly by allowing you to take your range of motion that little bit further.

2. Straighten knees

Straighten your knees as much as possible on the stretch part. Use your hand to push your knee back if you have to. The straighter your knee is, the more of a stretch you will put on the calf muscles and the greater the effect of the exercise will be.

3. Extra spot

If you need a little extra spot on the second, standing phase and you don’t have anything to push yourself up with, try pulling up under the working heel with the toes of the other foot.

4. Bend over as much as possible

Bend over at the waist as much as you possibly can on the first part of the movement. The closer to your knees your head gets, the greater the stretch on the calf will be. This is due to the angle at the hip and the stretch it also places on the hamstrings, which are interconnected with calves. When the hamstrings are stretched, the calves get stretched somewhat as well. Combine the two and you will get an incredible stretching effect on the calves.