Calf Raise with TQLP
The Calf Raise with TQLP strengthens and adds shape to the calf muscles.
23
Aug
23
Aug
Seated Calf Raise — Machine
The seated calf raise isolates the soleus muscles of the lower leg. The seated calf raise forces the knees to flex at approximately 90º, making the larger gastrocnemius unable to assist.
23
Aug
Standing Calf Raise With Handles
The Standing Calf Raise With Handles develops strong and well defined calves. In addition to adding strength, this exercise helps with ankle stabilization and balance.
23
Aug
Achilles
The Achilles stretch is commonly performed to losses the ankle joint and the lower portion of your calf. Before stretching your body should be warmed up using various dynamic movement drills. The Achilles stretch can be performed after a lower body workout or running. Proper stretching is important to avoid injuries and help your body recover. No equipment is required to perform the Achilles stretch.
23
Aug
Ankle Pump
If you hope to excel in nascar this exercise is a must. All kidding aside, the ankle pump helps build strength on both the front and back side of the lower leg. It is a good warm-up for speed and agility drills. It also is a good “pre-hab” exercise to prevent ankle injuries and shin splints. If you play a sport, this exercise can be used at the end of a game to help the calf and shin muscles recover.
23
Aug
Ankle Supination
Ankle supination is a good stretch to improve ankle mobility. You can use the ankle supination exercise to prepare for agility drills. This is also good for sports that involve lateral changes in direction such as football, soccer, and rugby. It is also a good “pre-hab” exercise to keep your ankles healthy.
23
Aug
Calf and Step
The calf and step exercise develops flexibility and mobility at the ankle joint. The calf and step exercise stretches the tibialis anterior (shin) and the gastrocnemius (calf). The calf and step is perfect for post-workout recovery and can be performed on a stair or step. To increase the range-of-motion you may perform the exercise on a higher step so the heals of your feet do not touch the floor.
23
Aug
Calf Raise
The calf raise from floor develops strong, sexy calves. This is a great exercise for beginners because it requires little coordination and no equipment. The calf raise from floor can be used as a dynamic warm-up or as a strengthening exercise for running or jumping. Anyone serious about improving their performance or looks will incorporate the calf raise.
23
Aug
Calf Raise on Step
The calf raise on a step utilizes a greater range-of-motion (ROM) than the calf raise from the floor. This increase in range-of-motion will deliver more real-world benefits, such as increased ankle flexibility and strength. This provides more stability when running or playing sports. The calf raise on a step can be used as a warm-up or cool-down exercise. It can be included in your lower-body workout to shape and define your lower legs.
23
Aug
Calf Stretch
The calf stretch is great for releasing tension in the lower leg muscles. It should be performed after running or lower body workouts. The calf stretch targets the gastrocnemius. This muscle is often overworked because it is involved in many activates of daily life and sport. Stretching should be done after your body is warm.
23
Aug
Chair Stand
The chair stand is a good exercise for developing starting strength. It is also a very functional exercise, we all sit and stand everyday. To keep it safe avoid using a chair with wheels that could roll out from under you. When performing this exercise, make sure you use your hips and legs to drive up to standing. This is a good exercise for beginners who aren’t quite ready for regular squats.
23
Aug
Deep-Calf Stretch
The calves are involved in almost everything we do. The deep calf stretch is a way to stretch your calf muscles and improve the mobility of your ankle. This stretch is very simple to do and can be done anywhere. It is recommended that you warm up properly before you stretch.
23
Aug
Instep — calf
The instep/calf stretches the Tibialis anterior muscle and tendon sheath. The Tibialis anterior is easily overworked by running and playing sports. The instep/calf stretch relaxes the anterior calf muscles and helps prevent overuse injuries.
23
Aug
Long Sitting Band Calf Press — Unilateral
The long sitting band calf press strengthens the ankle extensors (gastrocnemius and solues). This exercise is performed with one leg at a time. No balance is requires while sitting, making this an excellent choice for anyone with a hip injury. Resistance can be increased by using a heavier band.
23
Aug
Long Sitting Band Foot Eversion — Unilateral
The long sitting band foot eversion strengthens the ankle. The resistance band provides challenging way to strengthen the ankle through a full range of motion. This exercise is performed with one leg at a time to isolate each ankle for better results.
23
Aug
Long Sitting Band Foot Inversion — Unilateral
Long sitting band foot inversion strengthens the ankle and helps prevent excessive pronation (turning outward) during walking and running. Excessive pronation can cause the ankle to roll and may lead to knee problems. This exercise is performed while seated, making it a good choice for anyone with limited or no hip strength.
23
Aug
Long Sitting Band Toe Raise — Stage I
The long sitting band toe raise strengthens the ankle flexors (tibialis anterior). The tibialis anterior “shin” should be strengthened in order to prevent an imbalance between the posterior calf (gastrocnemius) and anterior muscles. Maintaining proper balance around the ankle will help prevent injuries.
23
Aug
Seated Toe Raise
The seated toe raise strengthens the tibialis anterior (shin). This muscle is often neglected and can become weak without proper training. The seated toe raise can be performed standing or seated. Flex your toes toward you lower leg and hold for peak-contraction of the tibialis.
