<\/span><\/h3>\n\n\n\nFor this one, you can hold a dumbbell in one hand or use a weighted vest or belt. If you don\u2019t have any of these, you can fill a backpack with some books.<\/p>\n\n\n\n
Make sure you don\u2019t make it too heavy, though. You want to avoid back strain.<\/p>\n\n\n\n
1. Hold the dumbbell or put on the weighted item.<\/p>\n\n\n\n
2. Use one hand for support.<\/p>\n\n\n\n
3. Place your feet at shoulder width and balance your weight on them.<\/p>\n\n\n\n
4. Raise both heels off the ground with a slow movement.<\/p>\n\n\n\n
5. Hold for one second at the top.<\/p>\n\n\n\n
6. Lower both heels at the same time.<\/p>\n\n\n\n
7. Start with 1\u20132 sets of up to 15 reps each. Work towards 3 sets of 15 reps each.<\/p>\n\n\n\n
Important: <\/strong>The weight you use should feel comfortable and not cause you pain.<\/p>\n\n\n\n<\/span>Single-leg heel raise exercise<\/span><\/h3>\n\n\n\nThe single-leg heel raise is a bodyweight exercise. You don\u2019t need any extra weights to do it. The instructions are similar to the basic version of the heel raise, only that you raise one leg at a time.<\/p>\n\n\n\n
1. Begin in the standard position, with feet under shoulders.<\/p>\n\n\n\n
2. Support yourself with one or both hands.<\/p>\n\n\n\n
3. Shift all your weight to one leg.<\/p>\n\n\n\n
4. Bend the other leg at the knee so that it doesn\u2019t touch the ground.<\/p>\n\n\n\n
5. Raise the heel of the standing leg off the floor slowly.<\/p>\n\n\n\n
6. At the top, hold the position for one second.<\/p>\n\n\n\n
7. Bring the heel down carefully.<\/p>\n\n\n\n
8. Do up to 15 reps and then switch legs.<\/p>\n\n\n\n
9. Build up to 3 sets of 15 reps each for each leg. In between sets, rest for 2 minutes.<\/p>\n\n\n\n
Can\u2019t do a single-leg heel raise? If you\u2019re injury-free, it means you need to work your calves a bit more with the double leg heel raise exercise. Add weights for a tougher workout. In time, you\u2019ll be able to do single-leg raises.<\/p>\n\n\n\n
<\/span>Weighted single-leg heel raise<\/span><\/h3>\n\n\n\nPlan on running hill sprints or doing tough hikes? The weighted single-leg heel raise is going to beef your calves for the effort to come.<\/p>\n\n\n\n
For this exercise, you can use a weighted vest or backpack. Or a dumbbell you hold in one hand. Basically, the same weights as for a double heel raise with weights.<\/p>\n\n\n\n
1. Put on the weighted item.<\/p>\n\n\n\n
2. Stand with feet at shoulder width.<\/p>\n\n\n\n
3. Support yourself with one hand or both. (One hand if you use a dumbbell).<\/p>\n\n\n\n
4. Shift your weight to one foot and bend the other at the knee.<\/p>\n\n\n\n
5. Raise your heel off the ground carefully.<\/p>\n\n\n\n
6. At the top, maintain the position for one second.<\/p>\n\n\n\n
7. Bring the heel down with a controlled movement.<\/p>\n\n\n\n
8. Repeat for up to 15 reps and then switch legs.<\/p>\n\n\n\n
9. Aim for up to 3 sets of 15 reps each for each leg.<\/p>\n\n\n\n
<\/span>Takeaways<\/span><\/h2>\n\n\n\nIn the end, here are the key things to remember.<\/p>\n\n\n\n