Although many athletes underestimate their calves, they are an important muscle in our body that is in charge of balance. We use them constantly when performing daily tasks but there are many people that skip working their calves on leg day. There are a few great exercises that you can do to build massive and powerful calves that will let other people know that you are not joking around when it comes to your fitness level.
- Single-Leg Calf Raise
One of the most basic but extremely effective exercises is the single-leg calf raise. You can do this exercise with a dumbbell or without one depending on your level. For this exercise you will need an elevated surface like a stepper. To start the exercise you need to place one foot with your toes on the stepper. To execute one rep you need to push down with your heel as far as you can and afterward engage your calf to bring yourself up as far as you can.
- Seated Calf Raise
Perfect exercise to isolate your calves when you work out. To do this exercise you need a couple of dumbbells and a place to sit like a bench, box or a chair. Keep your body straight, place the dumbbells on your knees and hold them with your hands so they don’t fall off. While the dumbbells are pressing down on your knees, use your calves to raise your heels off the ground as far as possible.
- Rope Jumps
A very simple exercise that you can use for cardio but it’s also great for engaging your calves. You need a jumping rope and some space where you can jump without knocking something over. To do the exercise, hold both ends in each hand and jump using mainly your calves while spinning the rope to pass under you and make a full rotation.
- Farmers Walk On Toes
Farmer’s walk is a very famous exercise and when you do it walking on your toes it engages your calves and stimulates growth and power build up. To execute this exercise you need dumbbells in each hand. Bring yourself up on your toes and start walking forward, never allowing the heel to touch the ground.
- Static Neutral Hold
An isometric exercise that is great for your calves. To do the exercise you are not going to need any special equipment. To start the exercise you need to hold on to something to support yourself and not lose balance while bringing yourself up on your toes. Hold this position for at least 30 seconds before bringing your heels back on the ground.
- Seated Band Push
This exercise utilizes elastic bands to engage your calves and will help you build them up the way you want. The equipment needed for this exercise is just an elastic band with difficulty of your choice. To do the exercise you need to sit down on the floor with your legs straight in front of you and wrap the elastic band around your toes. While one end is wrapped around your feet, hold the other end in your hands and keep it tight. Engage your calves to push and stretch out the band to perform one rep.
- Barbell Calf Raises
Barbell raises are awesome to grow massive calves and make them more powerful. To do the barbell calf raise you’ll need a squat rack. Set up the squat rack with the weight you want to raise with your calves at the appropriate height and stand under the bar. The bar should be resting on the back of your neck. Use both hands to grab the bar and make sure your body is straight. Your feet should be shoulder-width apart before you start engaging your calves to lift yourself up and get to a position where you are on your toes.
- Donkey Calf Raises
The position in which you need to execute the donkey calf raises makes them one of the best calf exercises for growth. To do the donkey calf raise you need a box and two weight plates. Place the weight plates on the ground, shoulder-width apart and put your toes on them. Bend your torso forward and place your elbows on the box. From this position, raise your heels as far as you can to engage your calves.
