TOE IN/OUT STANDING CALF RAISE

Muscles Trained :
Gastrocnemius and Soleus

Joint Actions :
Ankle Plantar Flexion (Extension)

Instructions :

1. Stand on both feet and place the balls of the feet on an elevated step.
2. Grasp one dumbbell with a pronated (overhand) grip and let the weight hang down by your side.
3. Use the other hand to hold onto something for added balance.
4. Let ankles dorsi flex (bend) as far as possible.
5. Point toes out to emphasize the medial head of the gastrocnemius.
6. To begin the movement, raise up onto the toes by plantar flexing (straightening) the foot.
7. Exhale throughout the upward movement phase.
8. Lower the ankles to starting position.
9. Inhale throughout the downward movement phase.
10. Repeat movement for desired number of repetitions.
11. Switch toes angle to point inward in order to emphasize the lateral head of the gastrocnemius and repeat the exercise for desired number of repetitions.

Variations :

None.

Common Mistakes :

1. Inhibiting the stretch provided in the starting position of the exercise.

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