Calf Raises

If you don't have a pole, use a wall, chair, or anything stable. Increase the intensity by doing these on the edge of the stairs or off a sturdy box.

Suggested sets and reps: 10-15 reps, 1-3 sets, 3 times per week.

T.M.G. GASTROCNEMIUS / FLEXOR DIGITORUM / FLEXOR HALLUCIS LONGUS

ADDITIONAL EXERCISES:

• Calf press on sled machine – This is a great way to add additional weight to your toe push, as a strong toe point comes from the calf and foot, not the toes!

• Standing calf raise machine – This targets the same muscle groups but allows for a standing position, which can be good for muscle memory when dancing. This can be uncomfortable on the shoulders if you need a lot of weight. Use the above option or hold dumbbells instead.