4 Best Calf Exercises for Bigger Calves

The calf muscle is a very important part of the lower leg in the body. It helps to make legs strong and balanced. Everybody wants to have bigger calves along with giant quads. But a very fewer people train calves separately. With the help of various calf exercises, we can make them strong and big. But, we will only discuss 4 best calf exercises for bigger and stronger calves. It is at the back of the lower leg.

calf muscle anatomy

It is divided into two muscles:

1. The gastrocnemius

It is a larger muscle, and visible under the skin. However, it has further two heads which creates a shape of a diamond.

2. The soleus

This is a small and flat muscle. But This muscle is underneath the gastrocnemius and connected with the lower leg’s bone. Both muscles are tapered and merged at bottom of the calf muscle. These two muscles attached together with heel through Achilles tendon.

The calf helps to pull up the heel to move in the forward position while walking and running. this muscle has to be strong enough. Because it works a lot than the other muscles. So, it has to be exercised to prevent injuries in bodybuilding.

Here are 4 Best Calf Exercises:

1. Calf Press – Leg Press Machine

lay down on the machine and place the legs on the platform with a hip width stance. Make sure, your knee shouldn’t be moved while performing this exercise. it shouldn’t be bend at any cost. This is your position to execute the exercise. Now, slowly push the platform with the toe’s tips of the foot and squeeze the calves for seconds and come back to starting position.

Exercise Mode: Strength
Main: Calves
Other: N/A
Equipment: Machine
Type: Isolation

2. Seated Calf Raise: Calf Exercises

Seated-raise-Calf-exercises

Sit on the bench and place your feet on the platform to do this calf exercise. But Grab the handle and then slowly raise the calves and squeeze them and flex them. Push up your quads with the force of fingers of the foot and keep the up and down movement of your heels.

Exercise Mode: Strength
Main: Calves
Other: N/A
Equipment: Machine
Type: Isolation

3. Standing Calf Raise

Lever Standing Raise calf exercises

Grab the handle and lift the extension with the help of shoulders, then place feet on the platform. same as other calf exercises, again raise calves and squeeze and repeat it 10-12 times per set.

Exercise Mode: Strength
Main: Calves
Other: N/A
Equipment: Machine
Type: Isolation

4. Smith Machine Calf Raise: Calf Exercises

Smith machine calf raise exercise is not an easy task to perform. It needs better stability and strength. Also, you have to be in a position where you can hold the weight on your shoulders for much longer. Then Stand on the foot-stepper and lift the loaded bar on the shoulder and balance your body. This is the starting position. Raise calves as high as possible and squeeze them properly. Repeat it 10-12 times per set. But do not exceed the reps from your body strength.

Some bodybuilders schedule their calves workout separately from quads or legs workout. Because it appears as a single muscle in the lower leg. the calf muscles should be looking great to compete in competitions. All these 4 best calf exercises help to grow the calve muscles faster.

Leave a Reply

Your email address will not be published. Required fields are marked *