Calf Raises

Calf raises can be performed countless ways. This is just one way, but you can take the concept and apply it your favorite way. Remember, an exercise is only as good as the workout program it is part of. Make sure you check out Best Exercises Programs. Also, check out our complete list of exercises.

Calf Raises

 

Description

  • With or without weights for resistance, stand on a shallow rise with your heels of the ground.
  • Lower your heels until you feel a light stretch.
  • Contract your muscles to make you raise up.
  • Go as high as you comfortably can.
  • Slowly return to the starting position.
  • Repeat for the desired amount of repetitions or until fatigued

Hamstring Curls on Ball

These are one of my favorite hamstring exercises. They requires so much muscle to accomplish, that they yield more benefits than most any other. But, Remember, an exercise is only as good as the workout program it is part of. Make sure you check out Best Exercises Programs. Also check out our list of exercises for other great exercises.

Benefits of Hamstring Curls on the Ball

They use more muscle and energy than traditional hamstring exercises. It’s because so many more muscles have to assist to handle the instability of the ball. This means more calories burned, higher metabolism and additional core strengthening.

Body Parts Usedtextbook image of leg muscles

Main focus is on the gluteals and quadricep muscles. Click on image to view it larger.

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Description

  • Lie with your back on the floor with a ball in front of you.
  • Place your heels on the ball.
  • Press your heels into the ball so that your hips raise up as high as you comfortably can.
  • Extend your legs out causing the ball to roll away.
  • Slowly return to the starting position.
  • Repeat for the desired amount of repetitions or until fatigued

Alternative/Similar Exercises

Note: One exercise alone is not sufficient for any goal. All exercises should be part of a comprehensive exercise program or try our Daily Workout. Also, see my list of exercises for more.

Mike Caton

 

Hamstring Press

Hamstring presses are possibly the best hamstring exercise. The reason is because it moves the hamstrings the way that hamstrings actually move in real life. Think about it: Unless you’re running fast, you really don’t curl your leg very much when moving around. The hamstrings do a lot of work pushing back with your glutes. I also like them because they can be done almost anywhere. All you need is a chair, step or other rise. I like a ball to have more instability. That forces you to use more muscle. Remember, an exercise is only as good as the workout program it is part of. Make sure you check out Best Exercises Programs. Also, make sure to check out the list of exercises for lots of great exercises.

Hamstring Press

Description

  • Lie with your back on the floor with a ball, bench or chair in front of you.
  • Place your heels on the ball, or bench.
  • Press your heels into the ball so that your hips raise up as high as you comfortably can.
  • You can try different angles of your knees.
  • Slowly return to the starting position.
  • Repeat for the desired amount of repetitions or until fatigued

Plies

Remember, an exercise is only as good as the workout program it is part of. Make sure you check out Best Exercises Programs.

Plies 

Description

  • With or without weights, stand with your feet wider than shoulder width
  • Keeping your pelvis forward, lower your center toward toward the floor.
  • Maintain weight on your heels throughout the entire movement.
  • Make sure your knees don’t move in front of your knees.
  • Go down to thighs less than parallel to the floor.
  • Focus on tightening your butt muscles.
  • Slowly return to the starting position
  • Repeat for the desired amount of repetitions or until fatigued

TRX Lunges

Remember, an exercise is only as good as the workout program it is part of. Make sure you check out Best Exercises Programs.

TRX Lunges

Description

  • Place on foot in the harness of a TRX suspension cable.
  • Slide that foot backward while lowering your center of gravity.
  • Make sure your knees don’t move in front of your knees.
  • Go as deep as is comfortable but not lower than when your thighs are parallel to the floor.
  • Slide back to the starting position.
  • Repeat for the desired amount of repetitions or until fatigued.

Alternatives/Similar