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Calves

EXERCISES

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 the movement.
  • 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 while seated.

More video coming soon!

List of other calf exercises...
  • 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.