Often neglected when you want to sculpt your body, the calves are nevertheless important and must also be muscular daily, it is not only the quadriceps that you have to strengthen!
The calf muscle is made up of two muscles on the back of the lower leg:
The gastrocnemius is the largest calf muscle and is responsible for the apparent bulge beneath the skin. The gastrocnemius has two "heads" that work together to form a diamond shape.
The soleus muscle, which sits beneath the gastrocnemius, is a tiny, flat muscle.
There are indeed 4 particularly effective exercises to build your calves several times a week and without real abilities. We, therefore, explain in detail these bodybuilding exercises for the calves.
4 Exercises to Strengthen your Calf Muscles
Donkey Calf Raise
Also called donkey, camel exercise has the advantage of engaging all of the muscles in the calf.
It not only exercises soleus but also twins.
There are several ways to do this exercise.
Among other things, you can do it in a stairwell or in front of support.
To do this, you just need to stand on a staircase or support.
This movement consists more particularly of performing elevations with your calves.
You should find yourself on your tiptoes at the top of the movement.
On the other hand, you will have to lower your heels under the staircase or under the support at the bottom of the movement.
To avoid the risk of injury, we recommend that you keep your legs slightly bent during the exercise.
Build your calves with Donkey
Although this exercise is very effective, it is still not practiced indoors, because it is quite difficult to find a specific device to do it properly.
However, it is a workout that can very well be done at bodyweight.
To increase the difficulty, you can get help from your partner by placing it as an additional load on your lower back.
Barbell Standing Calf Raise
This exercise can be done with a free bar or with a guided bar depending on your preference.
This movement effectively makes it possible to recruit the medial leader and the lateral leader.
Indeed, when your legs are rigid, your twins will be recruited more than when your knees are bent.
In other words, it is a very good workout for exercising the calves.
You can find equipment in some fitness rooms that allows you to do this type of movement.
Among these devices, we can mention the calf press, a device that will allow you to train your calves more energetically.
You can also use a guided bar and a step to properly strengthen your calves.
Standing Calf Expansions With a Bar
If none of these devices are free in your gym, you can still use dumbbells while performing this exercise.
You will be able to work unilaterally and alternately your legs, with a dumbbell in the hand opposite to the foot moving.
This exercise is especially useful if you feel that you need to make your calf (left or right) bigger than the other.
Seated Calf Raise
The barbell seated calf raise is a little more sophisticated than other variations that are better intended to make this exercise more practical, comfortable, and effective. This version, on the other hand, provides a way to train your calves when other options aren't available.
As a result, you'll need either a fixed barbell or an adjustable barbell that you can easily maneuver around. You should also have a block, a couple of weight plates, or a slightly elevated object to rest the tops of your feet on so that your heels may go up and down freely. If you don't have one, it's not necessary because you can do calf raises on flat ground.
Calf Press on Leg Press Machine
It is also a very complete calf muscle exercise.
When done the right way, it can even be more effective than the standing version.
Usually used for working the legs, the thigh press is also a useful device for working the glutes and calves.
To perform this exercise well, you will have to perform the camel movement, but with the help of the thigh press.
For this, you will have to put yourself in a position with your back straight.
Calf expansions with thigh press
You will then need to place your toes (toes) on the low side of the machine so that your heel is in the air.
You should have your legs straight, without having your knees locked.
You should then perform the extension movements without rushing too much.
Why should you work out and build your calves?
There are many reasons why you should work on your calves.
The main function of the calves is to improve venous return to prevent cramps and varicose veins.
For those who play sports that require good vertical relaxation such as volleyball and basketball, bulky calves are particularly useful.
Indeed, calf strength training will allow you to improve your propulsive function.
So, if you want to jump high like Lebron James or like Mickael Jordan, consider building your calves.
Having well-muscled calves will also allow you to prevent hamstring repercussions and reduce pathologies affecting the tendons.
If you are a running or jogging enthusiast, you will find many benefits in fine-tuning your calves.
Indeed, having muscular legs, calves and quads will allow you to optimize your efforts during your run.
Of course, calf exercises for sprinters and marathon runners will not be the same.
Having muscular calves will also help you improve your motor coordination.
Related article: Kai Greene's Monster Calves Workout
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