Band Two Legs Calf Raise - (Band Under Both Legs)

준비 자세

1. 01Stand with the balls of both feet on the middle of a band, feet hip width apart.
2. 02Pull a band end up to each shoulder and hold them there.
3. 03Stand tall with knees straight and core braced.
4. 04Take up any slack so the band is taut before the first rep.

수행

1. 01Press through the balls of both feet and rise as high onto the toes as possible.
2. 02Pause at the top with ankles fully extended.
3. 03Lower the heels under control back to the floor.
4. 04Keep constant band tension from rep to rep.

체크포인트

• -Both ankles rise evenly without rolling outward.
• -Knees stay straight so the gastrocnemius does the work.
• -Deliberate pause at the top of every rep.
• -Hands stay fixed at the shoulders; the arms do not pump the band.

흔한 실수

• -Bouncing through short, rapid reps.
• -Bending the knees and pressing with the quads.
• -Letting the band shift toward the toes and slip.
• -Leaning forward and turning it into a partial hinge.