Lower Body: Calf Lift

Muscles Used: Gastrocnemius (Upper Calf)

Equipment Needed: Weights (optional)

• Light Weights (2, 3 or 5 lbs) or
• 12 or 20 oz filled water bottle or
• Soup Cans (unopened)

Instructions:

1. Stand up straight, with knees slightly bent.
2. Place feet hip distance apart.
3. Make sure toes are pointing forward.
4. Keep shoulders even as you complete this exercise.
5. Exhale (breathe out) as you lift your heels off the floor by standing on your toes and squeezing your calf muscles.
6. Raise your heels 2 to 5 inches as you lift. (see photo A)
   
7. Inhale (breathe in) as you lower your heels back to the floor. (see photo B)
8. Repeat exercise for set of 8.
9. For added resistance, hold weights on shoulders (this is optional).

Remember:

• Do lift your heels no more than 5 inches.
• Do use a controlled lifting motion, without swinging or bouncing.

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