Weight Training for Specific Muscle Groups

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CALF & LOWER LEG

The lower leg includes the big calf muscle, the gastrocnemius; the soleus, near the Achilles Tendon, and the plantaris. Strength in the lower leg muscles can increase speed and efficiency. The legs are required for all throwing events as well as track & field, football, and most other sports.

The Exercises

[Seated Dumbbell Toe Raise] [Standing Dumbbell Toe Raise] [Seated Barbell Toe Raise]

[Calf Stretch Against Wall] [One-Legged Calf Stretch on Wall] [Nautilus Machine Toe Raise]

[Toe Raise on Power Rack]
Biceps
Seated Dumbbell Toe Raise

  • Place raised object on floor about 12", away from end of bench.
  • Sit at end of bench.
  • Rest dumbbell on left upper thigh about 3" above knee.
  • Place ball of left foot on object.
  • Raise up on toes as high as possible.
  • Hold position momentarily, then return to starting position.
  • Inhale up, exhale down.
  • Reverse position and repeat movement with right leg.
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Biceps
Standing Dumbbell Toe Raise

  • Hold dumbbell in right hand, hanging down at side, palm in.
  • Step up with ball of right foot on raised object about 24" away from wall.
  • Place left hand against wall.
  • Keep back straight, head up, legs locked.
  • Put left foot against right heel.
  • Do not let hips move backward or forward.
  • Raise up on toes as high as possible.
  • Hold position momentarily, then return to starting position.
  • Inhale up, exhale down.
  • Reverse position and repeat movement
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Biceps
Seated Barbell Toe Raise

  • Place raise object on floor about 12" away from end of bench.
  • Sit at end of bench.
  • Hold barbell on upper thighs about 3" above knees.
  • Place balls of feet on object.
  • Raise up on toes as high as possible.
  • Hold position momentarily, then return to starting position.
  • Inhale up, exhale down.
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Biceps
Calf Stretch Against Wall

  • Stand facing wall about 40" back.
  • Lean forward with outstretched arms, hands against wall.
  • Keep back straight, head up, legs locked.
  • Do not let hips move backward or forward.
  • Raise up on toes as high as possible.
  • Hold position momentarily, then return to starting position.
  • Inhale up, exhale down.
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Biceps
One-Legged Calf Stretch on Wall

  • Stand facing wall about 40" back.
  • Lean forward with outstretched arms, hands against wall.
  • Keep back straight, head up, legs locked
  • Put right foot against left heel.
  • Do not let hips move backward or forward.
  • Raise up on toes momentarily, then return to starting position.
  • Inhale up, exhale down.
  • Reverse position and repeat movement with right leg.
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Biceps
Nautilus Machine Toe Raise

  • Sit on seat of machine
  • Place hands under buttocks and hold end of bench.
  • Place balls of feet on foot pad.
  • Keep legs straight, knees locked.
  • Press forward with toes.
  • Hold momentarily, then return to starting position.
  • Inhale forward, exhale back.
  • Toes out, heels in, works inner calves.
  • Feet straight works main calf muscles.
  • Toes in, heels out, works outer calves.
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Biceps
Toe Raise on Power Rack

  • Place barbell on pegs of power rack just below shoulder height.
  • Position raised object on floor directly under bar.
  • Place bar on upper back with bar against power rack.
  • Stand erect with balls of feet on object.
  • Keep back straight, head up, legs locked.
  • Do not let hips move backward or forward.
  • Raise up on toes as high as possible.
  • Hold position, then return to starting position.
  • Inhale up, exhale down.