Gastrocnemius

Machine Standing Calf Raises

Difficulty: Beginner

  1. Adjust the machine in accordance with your height and place your shoulders underneath the padded lever.
  2. The balls of your feet should be supporting your weight on the calve block, your heels extending off of it.
  3. Extend your heels upwards while keeping your knees stationary, and pause at the contracted position.
  4. Slowly return to the starting position. Repeat.

Barbell Calf Jump

Difficulty: Advanced

  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Shift your weight onto the balls of your feet and raise stay flat footed. Using your calf muscles, mimic a jumping motion but don't leave the floor.
  3. Explode onto your tip toes and hold for a second.
  4. Bring your heels back to the floor then initiate the next rep.

Barbell Calf Raises

Difficulty: Intermediate

  1. Place the bar on your back
  2. Start with feet flat on the ground
  3. Extend your heels upwards while keeping your knees stationary, and pause at the contracted position.
  4. Slowly return to the starting position. Repeat.

Dumbbell Calf Raise

Difficulty: Beginner

  1. Stand tall with your feet on the ground. You can put the the balls of your feet on top of a plate to extend the range of motion.
  2. Imagine you have a string attached to your heels and pull your heels up toward the ceiling.