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Best Calf Workouts You Can Do At The Gym

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The Only Calf Workouts You Need To Do At The Gym

Calves are possibly the most overlooked muscles in the body when it comes to working out. And usually when it comes to leg day (quads, hamstrings, glutes) are the usual muscle groups that come to our mind, and a lot of people forget about calf workouts.

In this article, we will share with you some great calves exercises you can do at the gym to build stronger and great-looking calves :

Calf Workout #1: One Leg Bodyweight Calf Raise

Primary Muscle: Calf

Equipment Required: Step

Step 1: For this exercise Use a step or weight plate.

Step 2: Advanced athletes should not use weight on this exercise, instead you can increase the repo to 15 and focus on exploding upwards quickly.

Step 3: Hold onto a wall or something stable for balance (Ensure that your balance is good enough to perform this exercise without assistance). Now Control down until you feel a slight stretch in your calves and Achilles and explode upward onto your toes quickly.

Step 4: Complete all 12 reps with one leg before switching to the other leg.

Calf Workout #2: One-Leg Toe Raises 

Primary Muscle: Calf

Equipment Required: Dumbbell

Step 1: Stand on one foot, placing the toes and a ball of your foot on the toe block. Hold a dumbbell in your hand on the same side as the foot you are standing on and grasp the edge of the machine with your other hand to steady your body in position throughout the movement.

Step 2: Rise up as high as you can on your toes (plantarflexion), keeping your knee extended or very slightly bent.

Step 3: Return to the starting position.

Calf Workout #3: Dumbbell Calf Raise Seated Single leg

Primary Muscle: Calf

Equipment Required: Dumbbell, Bench

Step 1: Sit on a flat bench and place your toes on a small board or block that should be on the floor about 12 inches in front of you.

Step 2: Have a dumbbell placed on your lap a few inches above your knees.

Step 3: Hold the dumbbell in place and then, while breathing out, squeeze your calves as you raise your feet so that your toes are on the board and your heels are high off the ground.

Step 4: Pause for a moment and then breathe in as you slowly lower your heels back to the ground.

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Calf Workout #4: Seated Barbell Calf Raises

Primary Muscle: Calf

Equipment Required: Barbell

Step 1: Sit on a bench, and place your toes and the balls of your feet on a toe block.

Step 2: Rest the barbell across your lower thighs.

Step 3: Push down with your toes, and extend your feet as completely as possible (plantarflexion).

Calf Workout #5: Standing Barbell Calf Raises

Primary Muscle: Calf

Equipment Required: Smith Machine

Step 1: Stand with your back straight, and place your shoulders under the pads of the yoke. Place your toes and the balls of your feet on the toe block and lower your heels (dorsiflexion).

Step 2: Rise up as high as you can on your toes (plantarflexion) while keeping your knees extended.

Step 3: Return to the starting position.

Calf Workout #6: Seated Calf Raises

Primary Muscle: Calf

Equipment Required: Machine

Step 1: Sit on the machine’s seat and place the restraint pads tightly across your thighs. Place your toes and the balls of your feet on the foot bar.

Step 2: Stretch your heels as far below the level of your toes as possible (dorsiflexion).

Step 3: Rise up as high as you can under the resistance on your toes (plantarflexion).

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Calf Workout #7: Machine Calf Press

Primary Muscle: Calf

Equipment Required: Leg Press Machine

Step 1: Sit down at the leg press machine, and place your legs on the platform.

Step 2: Lower the safety holding the weighted platform in a place and press the platform all the way up until your legs are fully extended in front of you without locking your knee. Make sure that Your torso and the legs are making a perfect 90-degree angle. Now Carefully put your toes and balls of your feet on the lower portion of the platform with the heels extending off. This will be your starting position.

Step 3: press on the platform by raising your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Make sure that the knee is kept stationary at all times. There should be no bending at any time. Now hold the contracted position for a second before you start to go back down.

Step 4: Slowly go back to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.

Step 5: Repeat for as many reps and sets as desired.

Calf Workout #8: Cable Calf Raise

Primary Muscle: Calf

Equipment Required: Cable Machine

Step 1: Start off setting up either a dip belt, rope or straight bar on a low pulley cable machine and placing a step or block in front of the machine.

Step 2: Step onto the block with the balls of your feet on the edge and letting your heels drop down as far as possible without touching the floor.

Step 3: Then Slowly raise your heels up as far as possible, squeezing your calves and hold for a count.

Step 4: Repeat for as many reps and sets as desired.

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