6 best calf exercises (and how to do them)

Calf exercises, such as standing, step, seated or isolated calf raises, for example, are a very important part of leg training, as they allow the calf muscles to be worked in order to ensure greater stability for the person. , more strength and volume, also promoting a more aesthetic contour for the leg.

Calf exercises should be guided by a physical education professional according to the person’s goals and to prevent injuries.

It is normally recommended to do 3 training sets with 12 to 20 movements and 20 to 30 seconds of rest, or as recommended by the physical education professional according to the person’s goals.

How to do calf exercises

To achieve good results in relation to the calf, it is necessary to do at least 2 exercises to work the muscle groups that form the calf:

• Soleus, or soleus muscle: it is the muscle that is underneath, in the innermost part of the calf, but it is the one that gives the greatest volume. This is the shortest muscle in the calf and is favored by exercises that are performed sitting;
• gastrocnemius muscle: it is the most superficial muscle that is divided into two parts, which give the well-known shape of the calf. This is the longest muscle in the calf and is best worked when doing exercises standing up.

Since the calf muscles are positioned differently and connect in different locations, their development will depend on different exercises, which focus on each group or which work both in a less intense way. Furthermore, as the calf is a small muscle, it takes less time to recover and can be trained up to 3 times a week.

Calf exercises

Some exercises that can be done that work the calf muscles are:

1. Standing calf raise

This exercise is the most performed, especially by beginners, as it is simple and is normally used as a way of getting the muscle used to movement. In this type of exercise, simply lean on a wall or a bench, stand on your toes and return to the starting position, doing this sequence according to the instructor’s recommendation.

To intensify muscular work, it may be recommended to put on shin guards, as this will create greater resistance to movement, increasing the intensity of the exercise and favoring results.

2. Calf raise step

This exercise is a variation of the classic calf raise exercise, but it is done with greater intensity to develop a calf with greater volume and more strength, with the work mainly on the gastrocnemius muscle. In this type of exercise, the weight does not matter, but rather the range of movement: the greater the range, the greater the work of the calf muscle.

To do this exercise you must:

1. Upload no step or on a step;
2. Leave only the toes supported, keeping the heel unsupported;
3. Stretch your calf, pushing your body upwards, using as much force as possible, as if you were going to jump, but without taking your feet off the ground. step or step;
4. Go down again, letting your heels pass slightly below the level of the step or step, as the muscle lengthens.

It is very important to carry out the last step of the exercise correctly, as it allows you to work the muscles in their entirety. At this point it is also important to maintain the position for at least 1 second, before rising again, to ensure that the energy accumulated on the tendon has time to dissipate, only working the muscle.

3. Isolated calf raise

The isolated calf raise is another variation of the classic calf raise, which is done one leg at a time. This exercise is good for ensuring a balance in the development of the muscles of each leg, preventing greater weight from being supported by one of the legs.

To do this calf raise, you can again use a step or step and:

1. Climb on a step;
2. Leave only the tip of one foot supported, keeping the heel unsupported;
3. Leave the other leg bent or straight, but without resting on the step, step or on the floor;
4. Stretch your calf, pushing your body upwards until the muscle is completely contracted;
5. Go down again, letting the heel pass slightly below the level of the step or step.

Finally, you must change the leg and repeat the exercise.

To facilitate the exercise, you can place the step in front of a wall, in order to support your hands and avoid imbalance. This exercise can also be done without the stepwith two feet resting on the floor and the other suspended, and being intensified by holding a dumbbell or weight plate with your hands while performing it.

4. Seated calf raise

Doing the pull-up exercise while standing or sitting activates your calf muscles differently, so this exercise should always be part of your workout. Although there are specific machines for doing this exercise at the gym, it can also be done using just dumbbells or weights. To do this you must:

1. Sit on a bench so that your knees are bent at a 90º angle;
2. Place a dumbbell on each knee, keeping your feet flat on the floor;
3. Raise the heel, keeping the tip of the foot on the floor;
4. Hold the position for 1 second and return to the starting position with your feet well supported.

In this exercise, you must pay attention to the height of the bench, as the hip should not be higher or lower than the knee, as there is a risk of injury to the joint. Furthermore, the weight should be increased gradually, ideally by around the 5th repetition you should feel the muscle burning slightly.

Regarding machines, it is possible to perform the exercise on a specific machine for this purpose, in which the person adjusts the bench, holds the knees and performs the exercise movement, paying attention to the range of movement.

Another equipment that can be used is the machine to perform the leg press and the 45º leg, with the person positioning their feet at the end of the support plate, so that the heel is out, and performing the movement. It is important that these exercises are indicated by the instructor according to the person’s goals.

5. Jump rope

Jumping rope is an excellent exercise for activating your calf muscles, and it is important to jump and step on the floor with just the tips of your feet. It is also important to semi-bend your knees when jumping to avoid injuries.

6. Calf raises with bent knees

To do calf raises with your knees bent, you must place your feet shoulder-width apart, keeping your toes pointed forward.

Then, slightly bend your knees, as if you were going to do a squat, keep your toes pressing on the floor and raise your ankles as high as possible, returning to the starting position and repeating the movement. It is important that your knees remain flexed throughout the movement.