Ankle plantarflexion is part of “triple extension” which refers to the ankles, knees, and hips all going into extension together. Instructions. Ignore them and you can be at risk. You need all of them to be able to effectively raise your leg. She writes for a variety of companies and publications, including Men’s Health, MyFitnessPal, Everyday Health, and BlueCross BlueShield. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), Here's Why You Should Eat Black Fly Larvae, Ultramarathoner Zach Bitter's Tips for a New Routine, Angelica Teixeira's Diet and Training Tips, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, Shawn Ray: A Pound-For-Pound All-Time Champion, Ronnie Coleman's 6 Tips for Getting Shredded, Frank Zane: The Thinking Man's Bodybuilder, Breathing Tips From Halle Berry's Trainer, Phil Heath Officially Started His Olympia Prep, Flex Lewis Took a Year Off Before — It Paid Off, Shaq Talks Mr. Olympia and Bodybuilding Motivation, The 50 Best Fitness Influencers on Instagram. As you exhale, gently raise your left leg off the lower leg. Was there pain the the thigh or strain in the hamstrings or calves? 4) Hold for 1 second and then return your leg down to the floor. This exercise helps to improve the balance and contributes in a development of a functional body. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. The standing calf raise can be done using a machine, standing with a barbell on the back, or holding a pair of weights to the sides. The standing leg raise tends to get overshadowed by showier exercises like like hip thrusts and burpees — but if you want to build up a strong lower half, it’s time to familiarize yourself with this simple-but-effective move. Modify by holding onto a chair or sturdy surface. The calves actively stabilize the ankle and provide additional downwards force application into the floor during squats and pulls (as well as plyometrics and Olympic lifts). Sherwin is a Medical Research Scientist and Author of the Low Back Pain Program and eBook. Slowly extend one leg back, keeping your knee straight. Remember to breathe throughout the exercise. At the end of the day, the calves are a muscle group that gets trained a lot during most strength, power, and fitness programs. If you take care of them and keep them active, your pain will be relieved. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Standing side leg raises A standing leg raise is an extremely versatile exercise since you can do it pretty much anywhere, even while standing around waiting. Many individuals may suffer from achilles tendon injuries or calf strains due to lack of properly developing muscle coordination and eccentric strength to assist in force absorption during higher impact areas. As you rise back up to stand, either return the leg back to its original position or combine this move with the leg raise.