The best calf exercises and how to do them

For each of the following exercises, it is advisable to do 3 training series with 12 to 20 movements and 20 to 30 seconds of rest, or according to what is recommended by the physical education professional according to the person’s objective:

1. Standing calf raise or calf raise

This exercise is the most performed, mainly by beginners, since it is simple and is usually used as a way to accustom the muscle to the movement. In this type of exercise, all you have to do is support yourself against the wall or on a bench, stand on your feet and return to the starting position, doing this sequence according to the instructor’s recommendation.

To intensify muscle work, it may be recommended to wear shin guards, as this way there will be greater resistance to the movement, increasing the intensity of the exercise and favoring the results.

2. Calf on step

This exercise is a variation of the classic calf raise exercise, but it is done with greater intensity to develop a calf with greater volume and strength, working mainly on the gastrocnemius muscle. In this type of exercise, the weight does not matter, but the amplitude of the movement: the greater the amplitude, the greater the work of the calf muscle.

To do this exercise you must:

Climb the step or a step;

Leave only the tip of the feet supported, keeping the heel unsupported;

Stretch the calf, pushing the body upwards, using as much strength as possible, as if you were going to jump, but without taking your feet off the step or step;

Descend again, letting your heels pass slightly below the level of the step or step as the muscle lengthens.

It is very important to perform the last step of the exercise correctly, as it allows you to work the muscles in their entirety. At this moment, it is also important to maintain the position for at least 1 second, before going back up, to ensure that the energy accumulated on the tendon has time to dissipate, working only the muscle.

3. Isolated calf

The isolated calf raise is another variation on the classic calf raise, which is done one leg at a time. This exercise is good for ensuring balance in the development of the muscles in each leg, preventing greater weight from being supported by one leg.

To do this calf raise you can again use a step or step and:

• Climb the step or a step;
• Leave only the tip of one foot supported, keeping the heel unsupported;
• Leave the other leg bent and stretched, but without resting on the step, step or the floor;
• Stretch the calf, pushing the body upwards until the muscle is completely contracted;
• Descend again, letting the heel pass slightly below the level of the step or step.
• Finally, switch legs and repeat the exercise.