- Seated Machine Calf Raises
- Places isolated stress on the soleus muscles of the
lower legs with only minimal secondary assistance from
the gastrocnemius muscles.
- Experiment with the width of your foot placement on
the foot bar, as well as with your toe angle as you do
- Hold the top position for a count of two, then slowly
lower back to the position in which your calf muscles
are completely stretched.
- Can also be done by placing a barbell on your knees
More video coming soon!
List of other calf
- Standing barbell or machine calf raises - Isolates stress
on the gastrocnemius, secondary emphasis on the broad, flat soleus
muscles beneath the gastrocs.
- Calf presses - Works the same muscles as the calf raises.
Usually done on the leg press machine.
- Donkey calf raises - Allows a better stretch in the calf
muscles at the beginning of each rep, so it is a very good isolation
exercise for gastroc development.
- One legged calf raises.
- Hack machine calf raises.
- Jumping squats.
- Tibialis raises - Isolates the muscle on the front of
your shins. Sit at the end of a flat bench with your feet flat
on the floor and close to each other. Have a training partner
place a heavy barbell plate over your toes. Flex your feet upward,
hold the top position as high as possible for two seconds.