Isometric Calf Raise Hold

Muscles Worked

Instructions

1. Stand with the balls of your feet on the edge of a step or flat on the ground, feet hip-width apart.
2. Rise up onto your toes as high as possible, fully contracting your calf muscles.
3. Hold the top position with your weight balanced evenly across both feet.
4. Keep your legs straight and your core engaged, breathing steadily throughout.
5. Lower your heels back down with control when the hold time is complete.

Instrucciones(ES)

1. Colócate con la parte anterior de los pies en el borde de un escalón o en el suelo, con los pies separados al ancho de las caderas.
2. Elévate sobre las puntas de los pies lo más alto posible, contrayendo completamente los gemelos.
3. Mantén la posición superior con el peso distribuido uniformemente en ambos pies.
4. Mantén las piernas rectas y el core activado, respirando de forma constante.
5. Baja los talones con control cuando se cumpla el tiempo indicado.

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