Slim calf workout: When we talk about calf exercises we usually mean the big fleshy part at the back of the shin: the gastrocnemius muscle, with its two visible heads. However, all calf exercises also involve smaller groups such as the tibialis, which is located below the gastrocnemius, while some focus on the front part which includes the tibialis and peroneus muscles.
Standing Calf Raise
Type of exercise: Isolation, single-joint
Main muscle group: Gastrocnemius
Equipment: Gym equipment
Difficulty level: Easy
- Stand upright under the instrument cushions, making sure they provide sufficient shoulder pressure
- Hold onto the handles and keep your feet closed while the soles of your feet are firmly planted on the instrument platform or bent slightly downward. This is the starting position.
- Lift your heels as high as you can and tighten your calf muscles
- Pause for 2 seconds and return to starting position.
- Repeat
Calves workout notes on the instrument:
- The gastrocnemius muscle consists of two distinct heads and is best exercised when the soles are exactly parallel to each other. However, if you want to put more emphasis on the outer head of the calf, a small angle of the soles inwards is enough. Conversely, if you want to target the medial head of the gastrocnemius, you can turn the soles slightly outwards.
- The lower you bring the heel down, the more the tibialis, the muscle below the two main heads of the calf, is activated. Although small, it nevertheless helps the gastrocnemius to “come out”.
- Don’t forget that the calves can withstand a high volume of training as they are made to carry all your weight. They are mainly composed of slow-twitch muscle fibers and therefore have a greater capacity for aerobic production. This means that they require a high rep range (usually over 15) to be sufficiently stimulated, as well as a few more sets than 3. For the same reason, the breaks between sets need not exceed 30 seconds.
Seated calf raise
Type of exercise: Isolation, single-joint
Main muscle group: Gastrocnemius
Equipment: Gym equipment
Difficulty level: Easy
- Sat on the instrument with thighs locked firmly against the cushion
- Hold onto the handles and keep your feet closed while the soles of the feet are firmly planted on the platform of the instrument or bent slightly downwards. This is the starting position.
- Lift your heels as high as you can and tighten your calf muscles.
- Pause for 2 seconds and then return to the starting position.
- Repeat
Smith calf raise
Type of exercise: Isolation, single-joint
Main muscle group: Gastrocnemius
Equipment: Smith
Difficulty level: Easy
- Place a step right in the center of the smith and just ahead of the straight of the bar
- Step onto the step with your feet in a relatively narrow stance, securing the bar firmly back to your shoulders
- Lift the bar and release it from the smith by lowering your heels as far as you can until you feel a pull in your gastrocnemius. This is the starting position
- Slowly and steadily raise your heels as high as you can and tighten your calf muscles
- Pause for 2 seconds and return to starting position
- Repeat
*Your purpose is to contract the gastrocnemius as much as possible, not to load the infinite kilos.
Standing barbell calf pull-ups
Type of exercise: Isolation, single-joint
Main muscle group: Gastrocnemius
Equipment: Free weights, barbell
Difficulty level: Moderate
- Stand with a barbell on your shoulders. This is the starting position
- Lift your heels as high as you can and tighten your calf muscles
- Pause for 2 seconds and return to the starting position
- Repeat.
If you wish, place a disc in front of you or a step and touch it with the toes of your feet, so that during the descent the tibia will bend even better. The exercise can be performed by holding two dumbbells at your sides or by lifting one leg while holding a brace with one hand for balance.
Seated calf raises with a barbell
Type of exercise: Isolation, single-joint
Main muscle group: Gastrocnemius
Equipment: Free weights, barbell
Difficulty level: Moderate
- Sit in front of a bench with a bar on your knees, to which you have attached a pillow.
- Hold the bar firmly and keep your feet closed, while the soles press firmly on the floor. This is the starting position
- Lift your heels as high as you can and tighten your calf muscles
- Paused for 2 seconds and then returned to the starting position.
- Repeat
If you wish, place a disk in front of you and touch it with the tips of your feet, so that during the descent the tibia will bend even better.
Donkey calf raises
Type of exercise: Isolation, single-joint
Main muscle group: Gastrocnemius
Equipment: Bodyweight
Difficulty level: Easy
- Stand on your toes on a step or plate and lean forward with your hands on a bench
- Make sure the waist is at a right angle, the calves are fully contracted, and you keep a good balance. This is the starting position.
- Inhale and lift your heels as high as you can
- Tighten as much as you can when lifting
- Pause for 2 seconds and return to starting position
- Repeat
Single Leg Dumbbell Raises
Type of exercise: Isolation, single-joint
Main muscle group: Gastrocnemius
Equipment: Dumbbells
Difficulty level: Easy
- Stand on a raised surface or step holding a dumbbell in one hand
- Release one leg from the surface or cross it behind the leg you will be exercising
- Hold on for balance with the other hand and lower the heel as far down as you can. This is also the starting position.
- Slowly and steadily lift the heel up until you feel the contraction in the gastrocnemius.
- Slowly and steadily return to the starting position again
- Repeat with the other leg as soon as you’re done
The dumbbell you are holding should be on the same side as the leg you will be exercising!
