Calf raises aim to strengthen the gastrocnemius — the fluttering element works to lengthen the muscle, too. The combination creates stability in the muscle rather than explosivity, Houston says.
First Position Parallel:
- Place the feet hip-distance with your toes pointing forward.
- Rest your hands on the waist or on a wall for support.
- With your legs straight, lift the heels up as high as possible and gently lower back down.
- Hold at the very top of your lift and flutter the heels by pulsing down about an inch quickly for 10 seconds.
- Repeat 15-20 times.
First Position Turned Out:
- Touch your heels together and turn your toes out in a "V" position.
- Rest your hands on the waist or on a wall for support.
- With legs straight, lift the heels up as high as possible and gently lower back down.
- Hold at the very top of your lift, and flutter the heels by pulsing down about an inch quickly for 10 seconds.
- Repeat 15-20 times.
