6 Calf Building Exercises
March 7, 2010 by nobsadmin687
Filed under No BS Resources
Building up your calf muscles is as important as any other muscle group. Most of us take calf muscle development for granted because it’s a muscle that is built up by daily walking. Contrary to popular belief, the building up the calf muscle is not as difficult as one may think. By following these 6 Calf Building exercises you will be able to build up the 2 groups of muscles that the calves consist of; the gastrocnemius calf muscle (the diamond shaped muscle) and the soleus calf muscle (the larger muscle underneath the gastrocnemius). With the toe raise exercise, by bending your knees you target the soleus muscle and by straightening your knee you target the gastrocnemius muscle.
Standing Calf Raises:
Step up on the foot block of the machine and place your head between the shoulder pads. Position yourself with the pads sitting comfortably on your shoulders. With feet shoulder width apart, place the balls of your feet on the foot block and your toes pointed forward.
Keeping your knees straight, stand up while supporting the weight on your shoulders. Slowly drop your heels until your calf muscles are fully stretched. Now, in one flowing movement, rise up on the tips of your toes as high as you can. With both movements, contract your muscles and hold the position for 1 – 2 seconds for maximum results.
Smith Machine Calf Raises:
Similar to the execution of the Standing Calf Raises, the Smith machine helps support different muscles and movements.
Place a sturdy box or foot block right under with the edge lining up vertically with the bar. The starting point of the bar should be around shoulder height. Standing up on the box, place the balls of your feet on the edge of the box, keeping your toes pointed forward and your heels free for full extension. Grasp the bar with an overhand grip, shoulder width apart and remove the bar from the rack. Keeping your legs straight at all times, lower your heels at a moderate to slow pace and stretch your calves to their fullest extension and contracting your muscles when you have reached that point. Raise yourself back up and repeat.
Donkey Calf Raises:
Stand with the balls of your feet on a well-secured standing block. Keeping your legs straight, support yourself against a machine or a bench where your body will be at a 90-degree angle. Slowly lower your heels until your calve muscles are stretched to their fullest extent, contracting your muscles for 1 – 2 seconds. To enhance the effect of this exercise, you can ask a spotter to sit on your lower back to add weight and resistance, hence then reason it is called Donkey Calf raises.
Hack Calf Raise
With the hack squat machine, face forward and position your shoulders under the pads. Place your toes on the edge of the platform so your heels have full movement. Keeping your legs straight, lift the weight off of the support system, lower your heels as far as possible, giving your calves the fullest stretch and extension possible. To complete the movement, rise up on your toes and stretch to the fullest extent in that position as well. Remember to contract the muscles for 1 – 2 second intervals after each extension.
The great thing about using exercise machines such as these, is that you can regulate your weight by increasing or decreasing depending on the results you are looking for.
Seated Calf Raises:
Adjust the knee pads of the machine so that your knees are snug under the pads. Place the balls of your feet on the foot block, with your feet about shoulder width apart and your toes pointing forward. Raise your toes up as high as you can, giving the calves a full stretch then slowly lower your calves to extend that stretch in the opposite direction. Again, contract the muscles at the peak of each extension and hold for 1 – 2 second intervals.
Jump Squat Calf Exercise
This is the easiest calf exercise to perform because you can do it anywhere and need no special equipment. You can enhance the Jump Squat by holding dumbbells at your sides.
To start, you are positioned in a squat position, knees bent and your upper body at a slight forward angle. Jump as high as you possibly can, contracting your calf muscles while you are in the launching position. Landing as lightly as possibly, return to the initial position and repeat. You are various ways to perform this exercise. Either with the weights, as previously mentioned, reaching over your head to touch the ceiling, repeating the jumps until you can no longer continue. It’s all personal preference. Doing these 6 calve building exercises is a great way to cover all the muscle groups on the back of your legs, from your butt and hamstrings all the way down to your feet. If you chose to, you could add simple things like pointing your toes in or out, to create a fuller more developed look.
Remember a strong leg and built leg is a powerful foundation for your body structure.
Chris Sine
Fitness Trainer
E:Chris@NoBSFitnessforLife.com
W: www.NoBSFitnessforLife.com
