The calves are composed of two muscles, the gastrocnemius, and the soleus. Both muscles are active every time the ankle joint flexes. In other words, the calves are involved every time you take a step, stand up, or jump.
- Use a straight bar or ez bar attachment with the cable set all the way to the bottom.
- Walk a few steps back.
- Pull your heels straight up until you feel a contraction in your calves and then back to original position.
- Attach band to a low anchor point.
- Take a few steps away until the band is taut.
- Lean back slightly. Raise your heels straight up and down
Seated Calf Raises
- Get comfortable on the machine, then place your lower thighs beneath the padded lever. Place your toes and the balls of your feet onto the foot supports.
- Prevent the weight from slipping forward by gripping the handles, and release the safety bar. Lower the weight until your calves are extended.
- Push your heels up to lift the padded lever and hold the contracted position, then slowly lower back down to the starting position. Repeat.
Barbell Calf Raises
- Place the bar on your back
- Start with feet flat on the ground
- Extend your heels upwards while keeping your knees stationary, and pause at the contracted position.
- Slowly return to the starting position. Repeat.