Rocking Standing Calf Raise

How to do it

1. 1This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place it on the back of your shoulders (slightly below the neck).
2. 2Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
3. 3Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance. Also maintain a straight back and keep the knees with a slight bend; never locked. This will be your starting position.
4. 4Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending (other than the slight initial bend we created during positioning) at any time. Hold the contracted position by a second before you start to go back down.
5. 5Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
6. 6Now lift your toes by contracting the tibia muscles in the front of the calves as you breathe out.
7. 7Hold for a second and bring them back down as you breathe in.
8. 8Repeat for the recommended amount of repetitions.