1. Calf Raise
From a standing position, slowly rise up on to the toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down. You can also try standing on a step for a greater range of motion, or quickly bouncing up and down for more reps.
2. Squat Calf Raise
This one takes a little getting used to, but is great for isolating the soleus. Hang on to the back of a chair for stability and sink down in to a squat position. Shift your weight on to your toes and steadily push up and down. Maintain your hip and knee angles to prevent it from turning in to a squat.
3. Single Leg Calf Raise
Once the two legged calf raise becomes too easy move on to this variation. Start from the floor and then do it from a step to increase the difficulty.
4. Stiff Leg Ankle Hop
Get in to a rhythm and act like a pogo stick, using the calves to spring up and down. Try not to bend at the knees and hips, which brings in the quadriceps and glutes. Although the knees will bend slightly, stay upright and focus on using the calves for movement.
5. Wall Sit
Slide your back down a wall until your thighs are parallel to the ground. Keep your back straight up against the wall.
6. Sumo Squat
Take a very wide stance and cross your arms in front of you. Begin the squat by sitting back, and focussing on keeping your chest up and knees pushed out. The sumo squat places more emphasis on the hip adductors and abductors than an air squat below.
7. Air Squat
Stand with your feet hip width apart and your feet facing forward. Slowly sit back by bending the hips and knees until the thighs are parallel to the floor. Keep your weight on your heels throughout the movement and press through them to return to a standing position.
8. Step Up
Find a step or bench, and place one foot on the raised surface. Step up until the front leg is straight, and then return to start by stepping down dont jump!
9. Static Lunge
Stand with your hands on the hips and take a long stride forward. Your feet will stay in this position throughout the exercise. Slowly lower your body until the knee of your opposite leg is close to or touching the floor. Push back up into the starting position and repeat with the opposite leg.
10. Forward Lunge
Once the static lunge becomes too easy try stepping forward and then pushing back up to stand with your feet together.
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