Calf Raise Using Resistance Bands

Differentiation: Mechanics

This variation of a calf raise is unique. Here is how: you use a double-handled resistance band. The center of the band is anchored under your feet. As you pull the bands farther and make them thinner and longer,| the amount of resistance your calves feel increases.

Starting Position

To get into starting position, do this...

1) Obtain elastic exercise bands (the kind with handles).

2) Locate an area of the gym with ample floor space to perform the exercise.

3) Grasp the handle of a band in each hand.

4) Place your feet in the center of the exercise band. Make sure the band is equal on both your left and right side.

5) Bring your feet close together (1-2 inches apart).

6) Raise the handles to the side of your head near your ears - creating tension in the band. The position will appear as though you will be performing a dumbbell press.

7) Your palms should be facing forward.

8) Elbows should be bent at roughly a 45-degree angle.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) While keeping the handles on either side of your head, exhale while lifting the ankles up by standing on your toes.

3) This is the ending position.

4) Lift as high as possible and contract the calves at the top of the position.

5) Hold the contraction for a count of about one second.

6) Inhale while slowly lowering your ankles to the floor.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep the handles on either side of your head throughout the movement.

There should be same length of the rubber band on either side of your body.

Keep your toes pointed forward.

Only your ankles should move in this exercise and nothing else.

Push with your calf muscles. Do not push up with your quad muscles. Doing so will concentrate the effort in your legs and not your calves.

Maintain a slight bend in your knees.

Gear Advice

To perform this exercise, you will need resistance bands. If your gym does not offer resistance bands or you do not want to use the dirty pads at your gym or if you want to perform this exercise at home, we have listed a link below to SKLZ brand Power Strapz - a Portable Weight Suspension Training System - which you can order from Amazon dot com. You take these with you to the gym or you can perform this exercise at home..

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Tip

When you lower your ankles to the floor, you should feel the stretch as you lower your ankles.

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