Calf Exercises:

Leg Press Machine Calf Press

Exercise Advice: Using a leg press machine, position yourself as you normally would in the seat. Place your toes on the lower edge of the platform. Begin the exercise by pushing the platform forward/up with your toes (you can add weights to the platform for added resistance). Be sure to hold the platform at the top of the movement for a one-count and return to the start position and repeat until failure.

Rocking Barbell Calf Raises

Exercise Advice: Stand in an area near a squat rack and place a barbell on your shoulders, behind your neck (you may add weight plates to the barbell for added resistance). Begin the movement by slowly rocking back on your heels slightly so that your toes come off the ground about 2 inches. Once you have rocked back far enough, roll forward from your heels to your tippy toes. Be sure to really flex your calves at the top of this movement for a one-count and return to the start position. Repeat until failure.

Seated Calf Raises

Exercise Advice: Position yourself on a seated calf machine. Place your toes on the platform and push your toes down so that your heels become raised so that you are on your tippy toes. Be sure to really flex your calves at the top of this movement for a one-count. Return to the start position and repeat until failure. The initial upward movement should be quick and explosive.

Barbell Calf Raises

Exercise Advice: Stand in an area near a squat rack and place a barbell on your shoulders, behind your neck (you may add weight plates to the barbell for added resistance). This movement is similar to the seated calf raises. Begin by pushing your toes down so that your heels become raised so that you are on your tippy toes. Be sure to really flex your calves at the top of this movement for a one-count. Return to the start position and repeat until failure.

Hack Machine Calf Raises

Exercise Advice: Using a hack squat machine, position yourself as you normally would if you were performing a regular hack squat. Place your toes at the bottom of the hack squat platform so that your toes are placed on the bottom edge and your heels are hanging over the edge. Begin by pushing your toes down so that your heels become raised so that you are on your tippy toes. Be sure to really flex your calves at the top of this movement for a one-count. Return to the start position and repeat until failure. The initial upward movement should be quick and explosive.

Dumbbell Calf Raises

Exercise Advice: This exercise is done in a standing position with your feet about shoulder width apart. Grab a dumbbell in each hand and let each hang by your sides. Begin by pushing your toes down so that your heels become raised so that you are on your tippy toes. Be sure to really flex your calves at the top of this movement for a one-count. Return to the start position and repeat until failure. The initial upward movement should be quick and explosive.

Barbell Seated Calf Raises

Exercise Advice: Sit on a flat bench or any sort of chair with your back upright. Lay a barbell across the top of your thighs (you can add wight to the barbell for added resistance if you like). This exercise is performed just like the seated calf raises: place your toes on the ground and push your toes down so that your heels become raised so that you are on your tippy toes. Be sure to really flex your calves at the top of this movement for a one-count. Return to the start position and repeat until failure. The initial upward movement should be quick and explosive.

Seated Single Leg Calf Raises

Exercise Advice: This exercise is performed just like the seated barbell calf raises, except that you will be using a dumbbell instead of a barbell and you will use one leg at a time. Place a dumbbell across one of your upper thighs so that the bar of the dumbbell is what is touching your leg (hold the dumbbell in place with your hand). Place your toes on the ground and push your toes down so that your heels become raised so that you are on your tippy toes. Be sure to really flex your calf at the top of this movement for a one-count. Return to the start position and repeat with your other calf. The initial upward movement should be quick and explosive.

Single Leg Calf Raises

Exercise Advice: You can perform this exercise using a variety of different machines and variances. Simply choose any of the exercises listed above and execute the movement with only one leg. When finished with each set, repeat the exercise on the opposite calf. Be sure to really flex your calf at the top of each movement for a one-count!

Dumbbell Single Leg Calf Raises

Exercise Advice: This exercise is done in a standing position with your feet close together. Hold a dumbbell with your right hand and use your left hand to stabilize yourself on a fixed structure such as a barbell rack or incline bench. Lift your left foot slightly off the ground and begin the exercise with your right calf muscle. Push up with your foot and rock up onto your toes. Be sure to really flex your calves at the top of this movement for a one-count. Return to the start position and repeat until failure. The initial upward movement should be slow and controlled.