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Standing Calf Raise (see the video below)

Starting Position:
• Stand with your feet 12-inches apart with your weight on the front or balls of the foot and knees slightly bent.
• You may wish to use a chair or wall for stability.

Movement:
• Contracting the calf muscles, lift your heels off the floor until you feel a full contraction of the calf muscles.
• Slowly return to the starting position stopping just short of your heels touching the floor.

Key Points:
• Exhale while lifting yourself up.
• Inhale while returning to the starting position.

Perform the above exercises for one to three sets of 12 repetitions on two to three alternate days of the week and use impeccable form.

The exercises above combined with a nutrition program that focuses on body fat reduction will greatly assist in preventing knee injuries. Make sure to add upper body strength exercises, cardio and flexibility exercises to your program as well.

Need help putting together the proper nutrition program?

Please check with your doctor before beginning any exercise program.

A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.