Standing Calf Raise
Standing Calf Raise helps you build larger calve muscles. It also improves ankle strength and stability, helps with injury prevention, improves athletic performance,
BEGINNER
Ankle Internal Rotation
Ankle internal rotation exercise targets the subscapularis muscle, which is a very important rotator cuff muscle. The rotator cuff muscles help to provide stability for the ankle joint. Hence, it increases the strength and mobility of the ankle.
Instructions
- Wrap a resistance band around a fixed object. Sit on the floor with your legs outstretched in front of you as you face the object.
- Wrap the band around one foot, making sure the band pulls your foot toward the stationary object.
- Turn your foot to one side. Pause and then return back to the starting position.
Tips
- Make sure the strap is securely attached to the fixed object and your foot.
- Move slowly to focus on foot flexion and extension.
- Don't choose a band that has a lot of resistance. Make sure you can move your foot through a full range of motion.
Alternative Exercises
Seated Calf Raise
Seated Calf Raise works the soleus muscle – muscles that sit underneath the gastrocnemius muscle. However, this is a good option for people who find it challenging to stay balanced when standing.
Donkey Calf Raise
Donkey Calf Raise targets the main muscles on the backs of your lower legs—specifically the gastrocnemius muscle and the soleus muscle near your Achilles tendon.
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