45 Degree Calf Raise (Toes Out) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Calves
Secondary Targets
None
Execution
Isolation
Force Type
Push
Required Equipment
Machine
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The 45 Degree Calf Raise (Toes Out) is an effective exercise primarily targeting the calves. Performed on a machine, this exercise involves positioning your feet with toes pointing outward to engage the calf muscles. The movement is focused on controlled plantar flexion, where you push through the balls of your feet to lift the weight, then slowly lower it back down to stretch the calves. This exercise is beneficial for building calf strength and improving muscle definition. It requires a calf raise machine to perform the movement with proper form and resistance.
How to Perform
Set the appropriate weight on a 45-degree leg press machine and sit comfortably on the seat.
Position the balls of your feet on the lower edge of the foot plate, ensuring your heels are together and your toes are pointed outward.
Push the weight upward and use the handles on either side to release the weight platform from the safety lock.
Gradually allow your toes to move down as far as they can, stretching your calves. This is your starting position.
With your legs extended and straight, press your toes upward, fully contracting the calf muscles.
Squeeze the calves at the top of the movement, then slowly lower the weight back to the starting position, maintaining control throughout.
Repeat the movement for the desired number of repetitions, ensuring smooth and controlled motions.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
The purpose of turning your toes outward during this exercise is to place greater focus on the inner portion of the calf. However, the effectiveness of this technique for targeting the inner calf is still a topic of debate among fitness enthusiasts.
Position the balls of your feet at the very edge of the footplate to ensure maximum resistance. Placing your feet too far inward can make the exercise less challenging.
Aim for a complete range of motion by letting your toes move as far down as possible, then pushing them upward to their highest point.
Perform each repetition slowly and with control, avoiding any bouncing or jerking movements. Focus on maintaining smooth, deliberate motion throughout the set.
How Not to Perform
Avoid Bouncing the Weight: Do not use momentum by bouncing the weight at the bottom of the movement. This can strain your joints and reduce the effectiveness of the exercise. Focus on smooth, controlled motions.
Do Not Bend Your Knees: Keep your legs straight throughout the exercise. Bending your knees takes the focus off the calves and shifts the work to other muscles, diminishing the exercise's effectiveness.
Do Not Position Feet Too Far Inward: Placing your feet too far in the center of the footplate can make the exercise too easy and shift the emphasis away from the calves. Ensure your feet are positioned on the outer edge for maximum calf engagement.
Avoid Rushing Through Reps: Speeding through the repetitions wastes energy and reduces the time under tension for the calf muscles. Perform each rep slowly and deliberately to maximize muscle activation.
Do Not Lock Your Ankles at the Top: When pushing the weight upward, avoid locking your ankles or overextending your toes. This can lead to unnecessary strain and reduce the engagement of the calf muscles.
Do Not Use Excessive Weight: Lifting too much weight can compromise your form, leading to improper technique and potential injury. Choose a weight that allows you to complete the movement with control and full range of motion.
Avoid Leaning Back or Shifting Your Body: Keep your torso stable and avoid leaning back or using your body weight to push the weight. This can take focus away from the calves and may lead to strain on your lower back.
Do Not Rush the Eccentric Phase: Do not neglect the lowering phase of the movement. Control the weight as you lower your toes back down to the starting position, ensuring you are working the calves throughout the entire range of motion.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
