Standing calf raise

Preparation

Place a stable elevation on the floor, just below the handle bar. Fix the carriage so that the handle bar can just be gripped with outstretched, hanging arms.

Starting position

Stand hip-width apart facing the wall. Step on the elevation with the balls of your feet. The heels sag downwards as much as possible.

Execution

Apply pressure to the balls of your feet and use the tension in your calves to push your heels up as high as possible.

Hint

Maximum stroke downwards and upwards. The base must be high enough.

Variants

Calf raises on one leg or sitting with the bar on your knees.

Warning

Primary muscle

Calves

Secondary muscle

An effective exercise for strong lower legs

The standing calf raise is an effective exercise for strengthening the calf muscles in isolation. Raising the body onto the tips of the toes strengthens the muscles in the calves, which contributes to improved performance in sports in which running or jumping power play a central role.

The right design

At first glance, the exercise may seem simple, but as with all strength exercises, it is important to pay attention to correct technique in order to avoid injury and achieve the best possible results.

The classic version of the calf raise should always be performed on a stable surface in order to maintain balance. The feet are shoulder-width apart, the toes are pointed slightly outwards, the knees are slightly bent and the upper body remains upright. The back is straight, the abdominal muscles are tensed and the arms are stretched. The handlebar is held at shoulder width.

Now slowly push yourself up onto your toes from your calves and hold this position for a few seconds before returning to the floor with your heels in a controlled manner.

Calf raises on the EISENHORN with weight

With the EISENHORN, you can complete an intensive calf workout in the smallest of spaces and effectively strengthen your muscles. Thanks to a weight range of 4-112 kg, the training intensity can be individually adjusted. Depending on your fitness level, there are various ways to perform this exercise.

EISENHORN Exercise #050

Seated calf raise

EISENHORN Exercise #092

Calf raise standing eccentric

Increase the level of difficulty

With the EISENHORN, the difficulty level of the standing calf raise can be easily adjusted. Thanks to the flexible weight range of 4-112 kg, the load can be increased individually. The exercise can also be intensified by adding one-legged variations or raising the heels on a raised platform. These adjustments maximize the training effect and challenge the calf muscles even more.

Variations of calf raises

There are numerous variations on how the calf raise can be performed. These include the classic standing calf raise with a shoulder-width stance and the one-legged calf raise for increased intensity. Exercises on a raised platform extend the range of movement and place greater demands on the calf muscles. In addition, seated variations of the calf raise can be performed to train the muscles from different angles and provide more variety in the training plan.

Muscles used during calf raises

Calf raises primarily train the calf muscles, in particular the gastrocnemius muscle (twin calf muscle) and the soleus muscle (clod muscle). These muscles are crucial for plantar flexion of the foot, i.e. lifting the heel. The different variations of calf raises on the EISENHORN also work the stabilization muscles in the foot and ankle area, which improves balance and strength.

Conclusion calf raises

Calf raises on the EISENHORN specifically strengthen the calf muscles and improve stability. With variable weights from 4-112 kg and different exercise variations, such as the one-legged and seated calf raise, the training intensity can be individually adapted. This effectively trains the muscles from different angles and optimizes balance.

The essential
advantage

EISENHORN is the compact strength station for your home gym that gives beginners, pros and everyone in between hundreds of workout options with weights from 4-112 kg.

Perfect training on the EISENHORN

With EISENHORN you train like on a classic machine with weight plates. In particular, you can perform all the classic basic exercises with EISENHORN, just like with a barbell. Basic exercises ("BIG 5") are the basis of any efficient strength training due to the complex movement sequences.

Buy EISENHORN

You can order your EISENHORN conveniently in our online shop and have it delivered directly to your home. We deliver internationally directly from our factory in Switzerland.

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