Extension and flexion of the ankles while standing ► calf raise

Individual work

Stand upright shoulder-width apart, feet in the loops, holding the gymnastics pole on your shoulders behind your head, rise up onto your toes against the resistance of the elastic bands (tiptoe stand) and return to the starting position.

Attention:
Perform the movement slowly and in a controlled manner.

Lighten:
Choose less strong elastic bands; roll up the elastic bands less.

Harden:
Choose stronger elastic bands; roll up the elastic bands more.

Variation:
Combine the exercise with squats for additional strain on the thigh and gluteal muscles.

1 gymnastic bar with elasticated straps