triceps surae – My Health and Fitness https://www.myhealthandfitness.com/US Explore it! Tue, 13 Dec 2016 21:03:15 +0000 en-US hourly 1 Standing Calf Raises https://www.myhealthandfitness.com/US/standing-calf-raises/ Tue, 13 Dec 2016 21:03:15 +0000 http://www.myhealthandfitness.com/US/?p=10152 Approach the machine and stand with your back straight (you can also use a barbell on a squat rack or a Smith machine for this exercise). Place your shoulders under the pads of the yoke.

1. Place your toes and the balls of your feet on the toe block and lower your heels as far as you comfortably can (dorsiflexion).

2. Raise your heels upward as high as you can on your toes (plantarflexion) while keeping your knees extended.

3. Return to the starting position and repeat the next repetition.

Notes: This exercise places emphasis on the triceps surae (the combined muscles are the soleus and gastrocnemius, lateral and medial heads).

]]> One-Legged Toe Raise https://www.myhealthandfitness.com/US/one-legged-toe-raise/ Tue, 13 Dec 2016 20:50:24 +0000 http://www.myhealthandfitness.com/US/?p=10135 If you do not have a toe-raise machine, this exercise is best accomplished using a back-squat technique. Approach the bar as if doing a back squat and place it atop your shoulders. Using a machine or bar, stand on one foot, placing the toes and ball of your foot on the toe block or block of wood. Grasp the edge of the machine with your hands to steady your body throughout the movement.

1. Raise your heel as high as you can onto your toes and flex your foot completely to stretch the triceps surae correctly. This is termed plantarflexion. Be sure to keep your knee extended or very slightly bent.

2. Lower your heel to return to the starting position. Begin the next repetition. Do enough sets to feel a burning sensation in your calves.

Notes: This exercise places emphasis on the triceps surae (composed of the soleus and gastronemius lateral and medial heads).

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