Calves are among one of the smaller and more neglected muscle groups amongst fitness buffs.
Calves workouts are usually either neglected or not done with the sort of intensity as workouts designed to target other body parts and muscle groups (usually larger ones).
As such, the gains that are experienced in said larger muscle groups are not the usually evident in the calves. Still, there are many great exercises for calves that can help you get the results you desire.
These exercises below make up a 15 minute workout that should be done at least three times a week as directed to experience significant gains.
Here, I have compiled some of the best calf exercises to get you back on track, and help give you the results you desire.
Three of these exercises can easily be done at home without the need of expensive equipment.
Ensure That You Stick To The Following Directions
Squeezing out a few half-hearted calf raises is simply not enough to give you the results you want. The following calves workout can be done on its own as an individual workout or coupled with an existing regimen targeting larger muscles in the upper or lower body.
Just ensure that you stick to the following directions:
1) Keep the periods of rest between each set brief — not extending beyond 60 secs.
2) When just getting started with this regime, be sure to have one day of rest between calves workout days to give your muscles the needed time to recover. As you become stronger and the calf muscles become more conditioned, you can train on consecutive days if you prefer.
3) Work your way from doing this workout three days each week with a day of rest between workouts (see above re rest days) to four or five days per week.
4) Spend at least 15 minutes per training session.
5) Be sure to maintain good form when doing the exercises at the recommended reps. Form will determine your results, as it determines the effectiveness of each exercise.
6) Form tip — ensure that you feel the stretch on both ends of the calf raise. That is, when you are on the highest point (the tip of your toes) and when you return to the lower end and starting position
About The Routine
This routine comprises of four different calf exercises ranging from about 10 to 30 plus repetitions per set.
Exercises are done for three sets each.
You will be able to add variety and challenge the calf muscles as you move between low and high repetition exercises using different weights. Variety can be further added through changing the order in which you do the exercises.
Exercises include:
• Seated Calf Raises
• Standing Calf Raises
• Leg Press Calf Raises
• Donkey Calf Raises
Exercise #1: Seated Calf Raises
Equipment needed: bench
3 sets / 10-15 reps / — rest
How to:
• Sit on bench with feet comfortably flat on floor
• Slowly raise up on the balls of your feet moving towards the tip of your toes (while remaining seated)
• Return to starting position
Special instructions and tips:
• You can make this a weighted exercise by wearing ankle weights or by resting weights on your thighs (right above the knee) while you do this exercise.
Exercise #2: Standing Calf Raises
Equipment needed: box (firm enough to stand on), a balancing bar
3 sets / 30 reps / — rest
How to:
• Stand on box with the balls of your feet on the box and the back half of your feet hanging off the edge. Use a balancing bar if you must to help you keep your balance.
• Slowly raise up on the balls of your feet moving towards the tip of your toes as far as is possible. Hold and then release all the way down allowing your heel to go below the surface of the box.
• Return to starting position and repeat.
Special instructions and tips:
• You can make this a weighted exercise by wearing ankle weights or holding dumbbells.
• Start each set with a moderate weight, doing as many full-range reps as possible. Thereafter, do as many dropsets as needed to reach 30 reps.
Exercise #3: Leg Press Calf Raises
Equipment needed: leg press
3 sets / 15-20 reps / — rest
How to:
• Sit down and put the balls of your feet against the plate and the back half of your feet hanging off the plate.
• Slowly raise up on the balls of your feet moving towards the tip of your toes as far as is possible. Hold and then release all the way, returning to the starting position, then repeat.
Special instructions and tips:
• Perform the first set with your toes pointed straight ahead, the second set with your toes pointed outward, and the third set with your toes pointed inward.
Exercise #4: Donkey Calf Raises
Equipment needed: box (firm enough to stand on), a balancing bar
1 set / 50 reps / — rest
How to:
• Stand on box with the balls of your feet on the box and the back half of your feet hanging off the edge. Use a balancing bar if you must to help you keep your balance
• Lean forward from the waist until your torso is parallel to the floor. Slowly raise up on the balls of your feet moving towards the tip of your toes as far as is possible. Hold and then release all the way down, returning to the starting position.
• Repeat
Special instructions and tips:
• You can make this a weighted exercise by wearing ankle weights or you can allow a training partner to help you.
• Remember to use relatively light weights so that you can maintain full range of motion and form for all 50 reps.
Final Note
Please remember to check with your physician before beginning this or any other exercise program. Also, do not add so much weight to your exercises that you begin sacrificing form throughout the repetitions.
Original Source: 15-Minute Hardcore Calves Workout You Can Do At Home
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