Calves Exercises You Can Include In Your Workout

Calves Exercises

Are you looking for some effective calves exercises? Well, here you can find a selection of exercises that you can include in your workout.

Calves Exercise 1: One-Legged Toe Raises

MAIN MUSCLE WORKED: Gastrocnemius, Soleus, Tibialis Anterior

EQUIPMENT: Wall Calf Machine Or Power Rack Machine

PREPARATION: Positionn yourself in the machine facing forward with weight tension on your feet. Place your right toes on a 2-4 inch Block with your heels on the floor supporting the weight. Place your left toes at the back of your right ankle.

EXECUTION: Inhale to prepare for exercise and slowly raise the right toes as high as possible. Return to starting position on exhalation and repeat as many repetitions as required. Repeat on other leg.

POSTURAL CUES: Keep your back straight, head up, and knees locked and work through full range of motion.

Calves Exercise 2: Barbell Standing Toe Raises

MAIN MUSCLE WORKED: Gastrocnemius, Soleus, Tibialis Anterior

EQUIPMENT: Barbell

PREPARATION: Stand erect with shoulders relaxed and head upright and place barbell over shoulders or cradle in front of chest,

EXECUTION: Inhale to prepare for exercise and slowly raise the toes as high as possible which will shift weight onto the heels. Return to starting position on exhalation and repeat as many repetitions as required.

POSTURAL CUES: Work through full range of motion and do not sway body.

Calves Exercise 3: Donkey Calf Raises

MAIN MUSCLE WORKED: Gastrocnemius, Soleus

EQUIPMENT: Donkey calf machine

PREPARATION: Place toes and balls of feet on machine with arches and heels extending off the back of the platform. Bend over at hips with torso parallel to floor and straighten knees.

EXECUTION: Inhale to prepare for exercise and raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched on exhalation and repeat as many repetitions as required.

POSTURAL CUES: Work through full range of motion and do not bend knees.

Calves Exercise 4: Face Down One-Legged Toe Presses

MAIN MUSCLE WORKED: Soleus, Tibialis, Peroneous

EQUIPMENT: Leg press machine

PREPARATION: Take a position on a pad under the wall leg press machine with your knees directly below the footpad. Place the balls of both feet on the pad, and press upward as your partner releases the safety catch. Slowly shift the weight to the right foot, and place your left foot behind your right ankle.

EXECUTION: Raise the weight slowly on the ball of your right foot until it cannot get any higher. Pause at the top for 5 to 10 seconds (concentrating on the squeeze feeling in your calf muscles). Return to the starting position with as slow and deliberate motion as you can control. Inhale on the way up, exhale, then inhale as you hold the top position. Exhale as you return to the starting position (the lower position). Repeat with other calf.

POSTURAL CUES: Your toes should be as low as possible.

Calves Exercise 5: Standing Toe Raises

MAIN MUSCLE WORKED: Gastrocnemius, Soleus

EQUIPMENT: Calf machine

PREPARATION: Stand erect with shoulders relaxed and head upright and balance in machine with toes hanging off the platform.

EXECUTION: Inhale to prepare for exercise and slowly raise the toes as high as possible. Return to starting position on exhalation and repeat as many repetitions as required.

POSTURAL CUES: Work through full range of motion and do not bend knees.

Calves Exercise 6: Standing One-Legged Toe Raises

MAIN MUSCLE WORKED: Gastrocnemius, Soleus, Tibialis Anterior

EQUIPMENT: Body weight or add weight to weight belt

PREPARATION: Stand erect with shoulders relaxed and head upright and balance lightly against a wall. Stand on a step next to a wall and move forward until only the heels are on the platform and feet should be hanging off the platform. Lift one leg and keep suspended throughout exercise before changing legs.

EXECUTION: Inhale to prepare for exercise and slowly raise the toes as high as possible. Return to starting position on exhalation and repeat as many repetitions as required. Repeat on other leg.

POSTURAL CUES: Work through full range of motion and do not sway body.

Calves Exercise 7: Seated Calf Machine Toe Raises

MAIN MUSCLE WORKED: Gastrocnemius, Soleus

EQUIPMENT: Calf machine

PREPARATION: Sit upright in calf machine with shoulders relaxed and head upright and balance in machine with toes hanging off the platform.

EXECUTION: Inhale to prepare for exercise and lift toes toward body. Return to starting position on exhalation and repeat as many repetitions as required.

POSTURAL CUES: Work through full range of motion and do not sway body.

Calves Exercise 8: Barbell Seated Toe Raises

MAIN MUSCLE WORKED: Gastrocnemius, Soleus

EQUIPMENT: Barbell

PREPARATION: Sit erect with shoulders relaxed and head upright with bar over knees or feet.

EXECUTION: Inhale to prepare for exercise and lift toes toward body. Return to starting position on exhalation and repeat as many repetitions as required.

POSTURAL CUES: Work through full range of motion and do not sway body.

Need more calves exercises? Click here

Please help us serve you better: feel free to contact us here if you have any thoughts, questions, information, some calves exercises to request or recommend.

Go To The Weight Training Page >>>

Related Articles: