This version of a calves raise uses a block and a barbell.
Steps
Place a block on the floor about one foot in front of a bench.
Sit on the bench with a barbell across your upper thighs and the balls of your feet on the block. Slowly raise and lower your toes up as high as possible without lifting your foot off the block.
This version of a calf raise allows you to exercise each leg individually. This exercise is helpful to people who are rehabilitating from injury as it allows you flexibility with the weight.
Steps
Place a block on the floor about one foot in front of a bench. Sit on the bench with a dumbbell across your upper thigh and the balls of one foot on the block.
Slowly raise and lower your toe up as high as possible without lifting your foot off the block. Switch feet and repeat.
This is a simple exercise and a great stretch.
Steps
Stand with your feet a little closer than shoulder width apart, Keeping your arms across your chest or on your hips, move your knees in a circular motion, paying attention to keeping your feet flat on the floor and the movement in your ankles.
Tips
Do not perform this exercise is you have rolled or unstable ankles.
This is one of the simplest and most effective exercises for the calves.
Steps
Sit at a calf raise machine. Put the balls of your feet on the footpad. Place your thighs under the leg pad above your knees. Unlock the bar and slowly raise your toes up as far as possible. Pause for a moment and then return to the starting position.
Tips
Practice slow and precise movements with this exercise.
This is a unique exercise that works the tibialis anterior muscle, one of the muscles of the calves.
Steps
Place a block or low box under the bar at a Smith Machine. Stand on the edge of the box with your toes hanging off. Place the bar across your shoulders and lean forward lifting your ankles off the box. Return to the starting position.
Tips
Use the bar for support as you perform this exercise.
This is standing version of a Calves Raise.
Steps
Place a block or two free weight plates on the floor. Place a barbell across your back and step up so the balls of your feet are on the block.
Slowly lift your heels up and then lower them back to the floor getting as much of a stretch as possible. Return to starting position.
This exercise works the abs and lower back and is the proper version of an ab roller.
Steps
Place a barbell on the floor at your feet. Bending at the waist, grip the barbell with a shoulder with overhand grip.
With a slow controlled motion, roll the bar out so that your back is straight. Keep your arms straight throughout the exercise. Roll back up raising your hips and butt as you return to the starting position.
Tips
Practice raising your hips and butt as high as you can with this exercise.