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Rutstein on Fitness
for your calves Dumbbell Calf Raise Position x Hold a dumbbell in your left hand. x Stand with the balls of your feet on the edge of a raised surface or bottom step. x Lean slightly forward, with your right hand against the wall for balance. Movement x Exhale, taking 3 seconds as you lift your body upward by extending your feet at the ankle and raising your heels as far as possible. x Hold for 2 seconds as you feel the back of your lower legs tightening. x Inhale as you lower your heels for 4 seconds, and feel your calves stretching.
Extra stretch: At the end of the exercise, hold your heels at the bottom for 15 seconds, feeling the stretch in your calves.