Strong, toned legs are the key to a great foundation. However, many daytime leg workouts focus on the upper legs along with the quads, hamstrings, and glutes. If you want powerful, attractive legs that improve your function, you also need to focus on your calves. Not only do big calves look amazing and envy, but strong lower leg muscles also contribute to knee and ankle stability, increase mobility when walking or running, and improve the general movement. All you have to do is add a few simple exercises to your daily routine to create the ultimate calf workout.
Calf muscles
The calves are made up of two muscles: the gastrocnemius and the soleus. With time, patience, and perseverance, you can build mass in these muscles for well-defined calves. A combination of standing and seated exercises will give you a complete workout for these two muscles.
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Gastrocnemius
The gastrocnemius is a two-headed muscle that sits just below your knee. It is the most visible calf muscle and creates both knee flexion and plantar flexion.
Soleus
Although the soleus muscle is larger because it lies below the gastrocnemius, it is less visible. It originates at the tibia and fibula and inserts at the heel to create plantar flexion.
Best Calf Workout
Follow Bodybuilding.com’s Preston Noble as he walks you through his daily calf workout. As an elite athlete with intense focus, Preston has calves that look like they were carved out of marble. Therefore, he is proof that adding this 10-15 minute workout to the end of your regular session can lead to incredible mass building and sculpting. Although the range of motion for calf training is limited, this combination of exercises shifts your body position to better work all angles of the gastrocnemius and soleus.
Best Calf Exercises
1. Raising a seated donkey calf
There are several different methods for performing donkey calf raises; however, this version uses a sled machine. This technique is a great option if you don’t have a training partner. Plus, you can easily adjust the weight as you get stronger. You will do 30 repetitions in total; however, the position of your feet will change for every ten reps you do. The first ten reps will have your feet straight, the second will be pointing inward, and the third set of reps will have you pointing your toes outward. This will give your gastrocnemius a complete workout.
“alignnone size-full wp-image-266247″ src=”data:image/svg+xml,%3Csvg%20xmlns=” http:=”” alt=”Sitting Donkey Calf Raise” width=”800″ height=”450″ data-lazy- data-lazy- data-lazy-src=”https://www.tipsclear.com/wp-content/uploads/2022/08/1661137255_301_4-Best-Calf-Excerises-for-Adding-Mass-Fast.jpg”/>
Not
- Sit with your feet in the center of the footrests; straight pointed toes.
- Start with your heels down and your calves extended. However, do not lock your knees.
- Push off from the balls of your feet until your calves are fully contracted and you’ve reached the peak of your range of motion.
- Release downward, with control, to the fully stretched position, and repeat for ten reps.
- Then, change the position of your feet, so that your toes are pointing inward, and do ten more reps.
- Finally, change the position of your feet again, so that your toes are pointing outward, for your final ten reps.
- Rest for 60 seconds before completing your second set.
Sets: 2
Representatives: 30
2. Seated Calf Raise
Seated calf raises are similar to donkey sled raises; however, it shifts the focus more to the soleus muscle. Again, you’ll change the position of your feet for ten reps each, working your calves from all angles and developing them everywhere.
“alignnone size-full wp-image-266243″ src=”data:image/svg+xml,%3Csvg%20xmlns=” http:=”” alt=”Seated Calf Raise” width=”800″ height=”450″ data-lazy- data-lazy- data-lazy-src=”https://www.tipsclear.com/wp-content/uploads/2022/08/1661137257_342_4-Best-Calf-Excerises-for-Adding-Mass-Fast.jpg”/>
Not
- Sit with the firm pads on top of your knees, feet in the center of the footrests; straight pointed toes.
- Start with your heels down and your calves extended.
- Push off from the balls of your feet until your calves are fully contracted and you’ve reached the peak of your range of motion. Focus on using your calves, not your thighs to get the movement going.
- Release with control, so your heels fall under the footrest, and repeat for ten reps.
- Then, change the position of your feet, so that your toes are pointing inward, and do ten more reps.
- Finally, change the position of your feet again, so that your toes are pointing outward, for your final ten reps.
- Rest for 60 seconds before completing your second set.
Sets: 2
Representatives: 30
3. Calf Press on Leg Machine
Using the leg press is an effective and safe way to load weight, as you have the safety catches in case it breaks down. Keep in mind that while you want straight legs, you don’t want to lock your knees. Also, make sure the seat is positioned so that you can achieve the full range of flexion through the ankle. This calf workout also helps build ankle stability, as well as calf mass.
“alignnone size-full wp-image-266245″ src=”data:image/svg+xml,%3Csvg%20xmlns=” http:=”” alt=”Calf press on leg machine” width=”800″ height=”450″ data-lazy- data-lazy- data-lazy-src=”https://www.tipsclear.com/wp-content/uploads/2022/08/1661137258_171_4-Best-Calf-Excerises-for-Adding-Mass-Fast.jpg”/>
Not
- Position yourself in the leg press, placing your toes on the bottom edge of the press plate, pointing straight.
- Push until your legs are extended, then continue pushing with the balls of your feet until you feel a full contraction of the calf muscles.
- Release your feet, bringing the weight back towards you until your calves are fully stretched. Keep your legs straight but not locked. Repeat for ten repetitions.
- Then, change the position of your feet, so that your toes are pointing inward, and do ten more reps.
- Finally, change the position of your feet again, so that your toes are pointing outward, for your final ten reps.
- Rest for 60 seconds before completing your second set.
Sets: 2
Representatives: 30
4. Standing calf press
The final calf workout involves standing calf presses. This exercise is easy to do anywhere, so it’s ideal if you don’t have access to a gym. All you need is something to stand on – it could be an exercise platform, weight plates, or even a plank of wood. You will also need two dumbbells, one for each hand. Not only will this exercise strengthen your calves, it will increase ankle stability and also work your other lower body stabilizing muscles.
“alignnone size-full wp-image-266246″ src=”data:image/svg+xml,%3Csvg%20xmlns=” http:=”” alt=”Standing calf press” width=”800″ height=”450″ data-lazy- data-lazy- data-lazy-src=”https://www.tipsclear.com/wp-content/uploads/2022/08/1661137259_769_4-Best-Calf-Excerises-for-Adding-Mass-Fast.jpg”/>
Not
- Stand tall with your heels hanging off the back of your platform; your weight should be on your tiptoes. You will keep your toes straight for the 30 repetitions.
- Hold your dumbbells in each hand at your side.
- Lower your heels to below the top line of your platform.
- Come up using your calf muscles to come up on your tiptoes.
- Repeat for 30 reps, then rest for 60 seconds before completing the second set.
Calf Workouts FAQ
What is the best calf exercise?
The best calf exercises combine a few movements for a complete workout. Try seated calf raises, seated calf raises, calf presses on a leg machine, and standing calf presses. Don’t forget to change the angle of your feet to make sure you’re working all sections of your calves.
How to enlarge my calves?
The best way to build muscle in your calves is through regular exercises that focus on the area. You will also need to continually challenge yourself by increasing the resistance as you get stronger. If you don’t, you will eventually plateau and the swelling will slow down or stop.
Can you build your calf muscles?
You can definitely build your calf muscles, but you’ll need to incorporate exercises that specifically target the area. You will also need to perform these exercises regularly and consistently to see results.
Is it OK to train calves every day?
You can train your calves every day; However, you will have to listen carefully to your body in case of overtraining. Because your calves are a little harder to target and are full of slower twitch fibers, they can benefit from three to four sets of training daily, and that’s how you’ll get the best results. Remember, however, that if you need to rest, rest. Otherwise, you risk injuring yourself unintentionally, which will take you further away from your fitness goals.
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