Calves Raise on Plate
Stand with your toes on a weight plate, shoulder-width apart. Keep your heels off the plate so just the balls of your feet are making contact.
Engage your core to keep your balance. You may want to hold onto something sturdy like a power rack or wall.
Press up onto the balls of your feet, raising your heels as high as possible and lifting your body up. Avoid rocking or leaning forward.
Hold the top contracted position for a brief pause, squeezing your calves.
Slowly lower back down until your heels are below the plate. Stretch the calves fully.
To increase difficulty, hold dumbbells in each hand at your sides. Or do single-leg raises, balancing on one foot at a time.
Make sure to keep your knees straight but not locked. Don't bounce or use momentum.
Keep your torso upright and engaged throughout the movement to work your calves, not your feet.
Doing calf raises properly on a plate will help build stronger, more defined calves. Just be sure to use good form.
