How to Do Standing Calf Raises: Proper Form, Variations, and Common Mistakes. However, all of our recommendations are heavily researched and/ or personally used items to make them fair and balanced. Furthermore, research by Nunes et al in 2020 showed that varied foot positioning during flexion and extension of the ankle joint resulted in different muscle thicknesses at the different heads of the gastrocnemius. Spend five to 10 minutes stretching your calves before training to avoid these issues. There is also the danger of hyper extending the knee. Have a question or comment? As youre bouncing off the balls of your feet, your calf muscles need to work hard to keep your momentum going and ensure you dont trip over your jump rope and embarrass yourself. To prevent injury during the exercise, focus on moving slowly, keeping a soft bend in the knees, and pushing your shoulders back to prevent rounding in the spine. Like jump rope, box jumps give you a great cardio workout while also targeting your calves. When looking to build bigger calves, you need to attack them often with higher training volumes, frequencies, and a variety of rep ranges to optimally develop the muscles that make up the lower leg. So, to ensure that it is fully on the block, you should angle your feet slightly upward when you are setting up for the calf raise. Required fields are marked *. A seated calf raise is a variation of the standing calf raise; in which you are seated on a machine or a flat bench, bending your knees at 90-degrees. Here are some bent knee calf raise exercise alternatives that you can do whether you're training at home or in the gym.SLED ALTERNATIVES:https://www.youtube.. Here are some form tips for making the most out of your cycling for calf strength. While calf raises may not be a common movement used in weightlifting training, some lifters may find them helpful to add if they are lacking in extension strength. Jumping rope provides an excellent workout for your calves. Several weighted and bodyweight exercises will strengthen the calf muscles, but some cardiovascular exercises particularly help strengthen the calves. Andre HI, Carnide F, Moco A, et al. The jump rope is a perfect exercise for creating those shredded, heart-shaped calf muscles we all yearn for! It engages the gastrocnemius and the soleus, making it a very effective exercise from a functional perspective.When it comes to aesthetics, it deserves a spot in the pantheon of exercises this is definitely not the exercise to do if you want smaller calves.. My work has been featured on Muscle and Brawn, Gymaholic, Fitness Volt, and many other places. Hold the bar with an overhand grip wider than shoulder-width. While overall lower body strength is also a key factor in both jumping and sprint performance, having stronger calves and training the muscles of the ankle can have a direct impact on your power output. Your feet should point forward. Follow the below six steps for perfect jump rope form. Rather than worrying about the angle of your foot, think about the placement of the bottom of the foot on the calf raise block. Plus, as long as youve got a jump rope to hand, it can be done pretty much anywhere! Continue in a smooth, repetitive action for the required time or rep count. Stand with your feet together and a skipping rope held loosely behind your heels. The minor muscle that lies beneath the gastrocnemius is called the soleus. It also works your glutes as an added bonus! You want to have your heels able to hang off the edge to allow you to go into a deep calf stretch by flexing your ankle. This is often the exact reason why stronger and more explosive calves can increase both jumping and sprinting capabilities. Using a seated or standing calf raise machine, rise up onto your tiptoes on both legs. Weightlifters rely on a strong extension of their ankles, knees, and hips to generate an upward force upon the barbell during the snatch, clean, and jerk. Pause here for a moment then slowly lower your heels back to the floor. April 26, 2023 by Steve Hoyles I love the glute ham raise. Get under the shoulder pads and place your feet on the foot block so that the balls of your feet are resting on it and the rest of the foot is hanging off the edges of the block. You need to be fully on the block to achieve a full extension and contraction. To avoid exacerbating the issue, its important to stretch or foam roll both before and after training. The seated calf raise targets the soleus muscle. Lower your heels down toward the floor to stretch your calves. 2016;39(3):125-131. doi:10.1519/JPT.0000000000000059. The gastrocnemius and soleus are two separate muscles that share an insertion point on the Achilles tendon. Use the myo-reps method when you dont have the time or energy to train your calves for longer or as a finisher after your regular calf workout. Keep going until you have completed all the prescribed reps. Lift up . Your rep ranges can vary between 5 10, 10 20, and up to 30 reps per individual set. Suggested reps: 2 x full lengths of the agility ladder/30 in and out steps. The rope ends should be even with your hips and held out from your body. Next, cross your rear foot behind the front foot into the second box. This has been taken into account and will be programmed into the workouts. Control the tempo of the exercise to see the full benefits of standing calf raises. No access to a seated calf machine? In 1987, I became the first personal fitness trainer in New Zealand. Your calves will predominantly work with agility ladder drills as you perform many of the moves with the balls of your feet as you quickly make your way through the rungs of the ladder. This will encourage your soleus to work. What are some alternatives to this exercise with similar benefits? The vast majority of your calf muscle is made up of the gastrocnemius. Lower your back right knee toward the floor. Many calf exercises strengthen both the gastrocnemius and the soleus, while others isolate one or the other. Follow the same steps; just use one or both arms to hold the chair or wall. This is the most secure and the strongest position from which to extend and contract. Thats because the muscle simply allows you to rise up on your toes. EVANSTON, Wyo. The arches and heels of your feet should be extended off the step. Use this training method with all the calf exercises in this article. Lean forward and rest your hands on a nearby bench so your torso is parallel to the floor. Chelsea is a NASM-certified personal trainer and journalist living in Portland, Oregon. Thank you, {{form.email}}, for signing up. Rest your hands against a wall or a sturdy object for balance. 4. The Smith machine, as opposed to the barbell, allows you to have added stability and requires less balance, which means you can focus more on training the calves to fatigue and getting a solid contraction throughout. Like 21s, you can use this training method with most types of calf raises. Content is fact checked after it has been edited and before publication. This makes it a very popular option for training calves. So, that is what an exercise to work the calves must do. Jump slightly to allow the rope to pass under your feet. Repeat the exercise holding a dumbbell or other weight in one hand. Push up onto your toes and take controlled steps forward for the allotted time/distance. Next, lower your heels just an inch or two and then push back up. You can do exercises to isolate the soleus and the gastro, but the reality is that the soleus has very little potential for growth development because its almost exclusively made of slow-twitch muscle fibers. Do another set but, this time, do 25% of the reps you did in the first set. Position the barbell across your shoulders, on your trap muscles. Calf raises are an easy, low-impact method for strengthening the gastrocnemius and soleus. The single-leg move is great for building equal strength, flexibility, and size through your left and right calves. You can do a squat heel raise with your feet in a narrow or wide stance. Load the appropriate weight on a seated calf raise machine and then adjust the knee pad and seat position so that, when you are sitting on the machine, your thighs are parallel to the floor. Chelsea is a NASM-certified personal trainer and journalist living in Portland, Oregon. To gain muscle mass, you will need to attack the tissue with a more isolated approach. These muscles are integral in ankle flexion and extension, propelling running and jumping. Unlike the soleus, it also assists somewhat in knee flexion as it crosses the knee. Building bigger, stronger calf muscles can be tough, however, the task is certainly not impossible. Add standing calf raises to your lower body workout to make all of these actions easier. Walk into any gym and you will see a lot of people using an abbreviated range of motion on many exercises, including the calf raise. Additionally, try different rep ranges and weights from time to time just to keep things interesting and find new ways to gain muscle. Another excellent bodyweight exercise for your calves, the jumping calf press, is a plyometric exercise that will help build strength and explosiveness. Jump as quickly as you can for 60 seconds and then go directly to your next calf exercise. Your email address will not be published. What Is a Seated Calf Raise? This is a key distinction if you are looking to develop the calf muscle optimally. If you have issues growing your calves you need to be hyper-focused on them if you want them to grow. No calf raise machine? You can perform these exercises with just your body weight, or with weights for more of a challenge. Use the hours of research, testing and experience inside the ultimate guide to build a home gym. And it feels like they never respond as fast as other muscle groups. Plus, it will work your butt too whats not to like? To advance your calf raise exercise, you can try performing the single-leg forward angled calf raise. Hold a heavy dumbbell in each hand, arms by your sides. BarBend is an independent website. Using your preferred calf raise exercise, rep out until you reach failure. Burn reps extend your set to increase time under tension and flood your muscles with loads of lactic acid, both known triggers for muscle growth. Pro Tip: Place a weight plate under your toes to create a greater range. Yes, the primary muscle responsible for knee flexion IS your hamstrings, but gastrocnemius provides assistance. American Council on Exercise. Your email address will not be published. Strong, flexible calf muscles result in better stability and balance, decreased risk of foot and ankle injuries, and better agility when running and jumping. Heavy sled pushes are a great exercise to increase calf strength and muscle mass, as the ankle is taken through deep ranges of dorsiflexion and plantar flexion with every step of the sled push. Furthermore, as stated already, the anatomical movement of the two parts is virtually identical. Face the backrest of your hack squat machine. Any aspiring bodybuilder should know they have to train every muscle in their body to look good including their calves. Position yourself on a standing calf raise machine or Smith machine (with plates to elevate the feet) so that your knees are slightly bent. Verywell Fit articles are reviewed by nutrition and exercise professionals. Theyre predominantly slow twitch fibers (they wouldnt be useful for walking if they tired quickly). Related: Myo-Reps: What Are They and How to Use Them. Fact Checked The 12 Best Seated Calf Raise Alternatives Bored of seated calf raises? 2014;117(2):105-11. doi:10.1152/japplphysiol.00113.2014. Training the calves for size and strength can be a challenging task for many lifters. A seated calf raise machine is a pretty simple way of making sure youre giving your calves the workout they need, but not everyone has access to one. Weve got you covered with the six best leg press alternatives you can do at home without a machine. Push up onto your tip toes and take moderate, controlled steps forward for the desired amount of time/distance. Because of this, theyre often known as the triceps surae. But there are many versions, so get experimental with your agility ladder or an imaginary one. 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Do all repetitions on one leg, then switch to the other. Just make sure that you are moving the calves through a full range of motion. Sprinting is a full-body exercise but your calves will work overtime to propel you forward, especially if you sprint uphill or on stairs. He has competed at a high level in numerous sports, including rugby, triathlon, rock climbing, trampolining, powerlifting, and, most recently, stand up paddleboarding. Stand in a natural position with your hands by your sides, your core engaged, and your back straight. Plus, it gives you a cardio workout at the same time! The gastrocnemius also works in tandem with the hamstrings to control knee flexion, while the soleus maintains proper balance and pumps blood from your leg back up to your heart. Remember, when training any muscle group effectively, it is important to hit the muscles from a variety of angles and intensities. The 12 Best Exercises to Strengthen Your Calves. Vaghela V, Parmar D. Effects of static and dynamic stretching on agility performance in tennis players. However, this is still a relatively good exercise for the calves. You are stronger eccentrically than you are concentrically. These are the dumbbells we recommend for most people. As long as you are focusing on driving through the balls of your feet, you will be effectively training the calves. Because of this, most good calf workouts include both standing and seated calf movements. They also work both muscles in your calf, ensuring you're covering your bases. The pad should rest just above your knees. Owner, Strength and Conditioning Coach at Life and Fitness with Nicolle and regular contributor to TheWorkoutDigest.com, 20162023 TheWorkoutDigest.com - All Rights Reserved TheWorkoutDigest.com is designed for informational purposes only & DOES NOT provide medical advice, treatment or diagnosis. April 23, 2023 by Steve Theunissen There isn't a lot of scope when it comes to training the calves. You may have to hold something for support. Calf raises are generally safe for all populations, but if youve recently had a lower-body injury, talk to your doctor or physical therapist before performing this exercise. Because its a freestanding exercise, you will need to use your calves to stabilize your ankles, which should increase muscle fiber activation. Dont lock out your knees at any stage of the exercise. The gastrocnemius, an issue of Foot and Ankle Clinics of North America. If you do have any pains or injuries, check with your doctor before beginning any exercise. You can train your calves on most leg press machines. Holding the exercise will increase your strength and muscular endurance. Many people only have their toes on the block. Do not let your heels touch the ground and keep a soft bend in your knees throughout. As you repeatedly jump from the balls of your feet, you will work the muscles of your calves, building power, strength, and muscular endurance. When weak, the calf muscles strain and tear more easily. Single Leg Standing Calf Raises Single-leg calf raises are an awesome seated calf raise alternative. This exercise mainly targets your gastrocnemius but also incorporates your soleus muscle. Are you bored of doing the same old calf workout with standing and seated calf raises? Kristin McGee is a certified personal trainer and currently teaches yoga and meditation for Peloton. Seated Calf Raise Alternatives: To help you switch up your calf training and to build a set of wheels to be proud of, below, we've compiled a list of several effective alternatives. When done properly, the triple extension of heavy pulls places a huge amount of tension on the calves. Muscle Nerve. Drive with your toes into a tiptoe position and hold for a count before lowering back to flat feet. A lower surface will reduce the resistance. The easiest way to train your soleus is by using a seated calf raise machine. But, when you bend your knee, the soleus becomes more active. Once strengthened, the fast-twitch muscle fibers of the gastrocnemius allow more rapid, explosive movement, making this a great exercise for amateurs and athletes alike. 1. Find out. Check out our review of the best all in one home gym machines. If you want to use a stool or chair at home, make sure it won't tip over. Adding in additional calf direct work for higher reps would make this a complete workout for the calves. It is commonly believed that you can work the inner or outer part more by the way you point your toes when you do the calf raise. Do this exercise 10 to 30 times, starting at the lower end of this range and working your way to the higher end as your calves become stronger. Stand in front of a box with your feet shoulder-width apart. This makes for a perfect alternative to the seated calf raise because of the position of your knees. Work up to sessions 3 4 times per week, aiming to hit up to 20 sets overall. You can perform this movement on an exercise step or with weight plates under the balls of your feet. 1. Olympic weightlifters can incorporate plantar flexion into their workouts simply by adding heavy clean or snatch pulls into training. 6 Seated Calf Raise Alternatives that Replicate the Same Movement Pattern, Seated Calf Raise Alternatives: The Bottom Line, equally well to high or low load training. The roman chair provides upper body support, by means of 'arm rests', whilst you perform your leg raises. Strong calf muscles contribute to overall stability, reduce stress on the Achilles tendon, and give the lower leg a defined appearance. Place your desired amount of weight on the barbell in a squat rack. By Rachel MacPherson, BA, CPT 2018;32:252-9. doi:10.1016/j.ptsp.2018.05.012, Masood T, Kalliokoski K, Magnusson SP, Bojsen-Moller J, Finni T. Effects of 12-wk eccentric calf muscle training on muscle-tendon glucose uptake and SEMG in patients with chronic Achilles tendon pain. This exercise is every bit as effective, and, best of all, you just need a step and a dumbbell to do it. The soleus muscle is part of the calf muscle group, and is also responsible for plantar flexion of the ankle. Once youve been doing these jumps for a while, you can use a taller box or even stack some on top of each other. Seated calf raises emphasize your soleus, which is your lowermost calf muscle. Hold for a second in the top position, where the calf muscle is fully contracted. You dont need any equipment, though you can add weight if you feel its needed. Marley Hall is a writer and fact checker who is certified in clinical and translational research. Prepare for an intense muscle burn over the . J App Physiol. 1. Raise your heels as high as possible, squeeze your calves at the top, and then lower them down. Ensure your rope is the right length for you. Hack squat machine calf raise 9. Tiptoe farmer's walk 5. The gastro is made of two parts the inner and outer heads. 21s, also known as the matrix training system, is usually associated with biceps training. 1. Slowly lower your heels back to the starting position. By removing one foots contact with the ground, you can double-down on the working leg and turn an easy bodyweight movement into something very challenging. The calf muscle is made up of two components the soleus and the gastrocnemius, which taper and come together at the bottom of the calf. The wall sit calf raise can be performed as an isometric exercise where you hold the contraction the entire time or perform repetitions of calf raises. Begin seated with a flat back and a moderate or heavy dumbbell resting across your thighs, just above your knees. While the rope swings down in front of you, jump over the rope with both feet, landing softly on the balls of your feet. The barbell back squat is the king of leg exercises; hardcore gymgoers revere it. Keep your back straight, shoulders back and down, and abs pulled in. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Warm-up by putting your bike in the highest gear setting. Furthermore, jumping rope provides endless variations to keep the exercise challenging. Keep your hand on a wall for balance. Hold yourself in the top position for a second, focusing on strong muscle contraction, then lower yourself slowly under control. As weve shown, there are plenty of suitable alternatives to make sure youre targeting those tricky muscles at the back of the lower leg. With the balls of your feet remaining in position, lower your heels as far as you're able. Adjust the seat on your bike, so you are able to lean forward and maintain a flat back when reaching the handlebars. She also created her own online training program, the TL Method. Jump Rope Jumping rope utilizes muscles that the seated calf raises miss. Many commercial gyms wont even have one. Keeping your toes on the ground, drive both your heels up and hold for one second. If you find it hard to keep your balance while doing standing calf raises, you can also perform this exercise while holding on to a chair back or the wall to help stabilize yourself. From this stretched position, do seven half-reps, bringing your heels up, so they are level with your toes. The form is vital for this exercise to make the most of it. Four? For beginners, it might be a better idea to perform these as double leg jumps at first, before building to single-leg ones. Continue for the prescribed number of reps. Jump from side to side to work the lateral (side) aspect of your calves. If youre looking to replicate the seated calf raise machine as closely as possible, this exercise might just do the trick. With its 35-degree ankle torque, the calf muscle developer provides the same range of motion as regular calf raises, all without any strain on the feet. Gastrocnemius is a biarticular muscle which means it crosses two joints and has two functions: 2. Raise your heels slowly, keeping your knees extended (but not locked). Use these exercises to liven up your lower body workout or any time you dont have access to the necessary calf raise machines. Step 2 Stretch and Contract. Whether indoors or outdoors, cycling is an excellent way to train your calf muscles without lifting weights. Single-leg calf raises are a great way to isolate one leg at a time or to add resistance if youre working out at home and dont have access to heavy weights. She is also certified in Pilates by the National Association of Sports Medicine. Rachel MacPherson is a health writer, certified personal trainer, and exercise nutrition coach based in Montreal. Both the inner and outer head insert at the Achilles tendon so they cannot be isolated. Ankle jumps 8. Emphasizing your gastrocnemius, the only thing you need to do this exercise is a willing training partner or two for ballast! Myerson MS. Aim for three to four sets of ten to fifteen repetitions. She is passionate about corrective exercise and finding avenues that make exercise an enjoyable part of daily life. Since the knees are bent, the gastrocnemius is not used here. Land on the same foot and drive straight back into another jump. Email: sm(at)fitnessvolt.com Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. Or maybe you train at home and dont have access to calf raise machines? Most bodybuilders like to hit their muscles from all available angles to maximize hypertrophy. While you may have issues growing your calves, do not fear it can be done. Take a look, and see how many you can implement into your training routine. Soleus:The soleus muscle is your lower, smaller calf muscle. To overcome these problems, you should have a slight bend in your knee when you are doing the standing calf raise. Your feet should be between shoulder to hip-width apart. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Jumping rope isnt just an awesome cardio workout; it can also fire up your calves. Place a small bench or step inside the rack, and stand on it with the front half of your feet. However, our reviews are based on well research backed analysis. 21 Tricep Dumbbell Exercises To Work Your Triceps Like Crazy. A validation study using electromyography, kinematics and strength tests, Effects of 12-wk eccentric calf muscle training on muscle-tendon glucose uptake and SEMG in patients with chronic Achilles tendon pain, A narrative review of exercise-associated muscle cramps: factors that contribute to neuromuscular fatigue and management implications. Donkey calf raise 2. As mentioned earlier, you'll need some kind of elevated platform that you can stand on safely. Using the leg press machine for calf raises is another option at the gym, especially if you don't have a seated calf raise machine or aren't comfortable using a barbell. Very few people will have one in their home gym. Lower into a squat and hold at the bottom of the position. The seated calf raise is not a very common piece of equipment. The fact that you cannot extend your gastro through a full range of motion compromises the exercise somewhat. The calf was born at Bear River State Park on May 16. Without bending your knees, rise up on your toes to full calf extension. To get started, you simply stand with your feet slightly apart and your arms down by your side. Read more. Related: Farmers Walk Guide: How-To, Muscles Worked, Variations, and Benefits. Slowly raise your heels while pushing your toes into the pad. When most people do the calf raise, the feet naturally slip a little after every few reps. You should stop when this happens and reset yourself on the block. Lower your heels down, without bending your knees, as far as they will go to get a full calf contraction. Place your shoulders beneath the pads and the balls of your feet on the edge of the footrest. Performing calf raises from the floor prevents your muscle from moving through its full range of motion, Chan says. Focus on the tension and contraction in your calf muscles while not relying on the quadriceps to power your jump. Below is a step-by-step guide on how to perform the calf raise. 1. With some light dumbbells in your hands, you simply raise your heels and stand on your toes, then gently place the heels back down again. Is the Standing Calf Raise Better Than the Seated Calf Raise? Lift your left foot off the floor so that you are balancing on your right foot only. Your Guide on Bro Splits Workouts, Hypertrophy vs. Do not let your heels touch down. You dont need a calf raise machine when youve got a leg press! You can also perform single-leg calf raise with dumbbells to target one leg at a time. Single-leg calf raises are an awesome seated calf raise alternative. Jumping rope is one of the most efficient calorie-burning exercises. Push through the pedal rotation focusing the tension on your calves while you push down. We may receive a commission when you click our links and make a purchase. Use dumbbells, kettlebells, or even gallons of water to add weight to your raises. It works your calves from a slightly different angle, which is crucial for building bigger muscles. Sit on the machine and position your knees under the pads. In this article, we reveal the 13 best seated and standing calf raise variations and alternatives. Here are 12 of the best seated calf raise alternatives you can do instead! Keeping your torso straight, explode upward using your quads, and forcefully point your toes. Add weight to add intensity. Repeat for 15 to 20 repetitions before switching sides. Another option would be to hold something heavy on your lap, but this may not provide enough load to work the muscles well. A prospective cohort study on the effect of a balance training program, including calf muscle strengthening, in community-dwelling older adults. 1 Seated Calf Raise For the seated calf raise, you will need access to the calf raise machine. Push down on the balls of your feet while lifting your heels off the ground. Whilst in the squat position, push up onto your tip toes and then back down to the ground. Keeping your knees as straight as possible, jump up and down on the spot by pushing off your toes. You can also try this with both feet at once, which will make it easier. Stand with your toes on a raised platform, such as a couple of 45lb plates or a length of 2 x 4 wood. While people will certainly have a genetic predisposition to body anthropometrics, this doesnt mean that those with smaller calves cannot grow them. Use your arms to propel your body forward as you pump them from chin height to hip level. That means your can LOWER more weight than you can LIFT. Correct execution. During the calf training journey, many lifers have questions about how to grow, which exercises are best, and if they can even do so. This is an excellent way to finish your regular calf training program. You can also use a barbell. By Matt Claes Last Updated On January 5, 2023 Smith machine calf raises can be a powerful exercise but you may want other options. One of the main benefits of this exercise is how simple it is. The dumbbell fly is one of the most popular pectoral exercises. Continue for the prescribed number of repetitions and then change legs. Take care not to let the balls of your feet slip off the footplate. Unlike a seated calf raise, it is performed in a standing position with a self-stabilizing and vertical angle of resistance, thereby altering the focus of the exercise and featuring a somewhat different movement pattern. You can either repeatedly jump in successionjumping back up as soon as you landor you can perform one jump, land, and wait for a count before jumping again. The ability to do calf raises can also indicate an older person's ability to engage in activities of daily living. This exercise is an ideal choice for those who have limited time and wish to exercise their calves in combination with the rest of their leg muscles. Looking to equip a home gym but dont have room for lots of equipment? To do it, stand with the balls of your feet on the step or stair, push your heels up as far as you can, then lower them slowly until your heels are just below the top of the step or stair. This allows you the range of movement you need. Agility ladder drills are an excellent functional fitness exercise that targets your entire body and your cardiovascular system. Two up one down calf raises 3. The calves are a notoriously difficult muscle to train, but they should be an important part of your leg workout. 1. Your knee should be directly above your ankles, not your toes. There are a couple of interesting points about the gastrocnemius and soleus contraction. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Put a weight plate on the floor and rest your toes on it whilst sitting on a bench. Make sure that the ball of your foot, just below your big toe, is firmly planted on the block. Stand on an exercise or yoga mat with your feet shoulder-width apart, toes pointing forward. In terms of muscle engagement across a range of movement, there's few exercises that can match it. Thank you, {{form.email}}, for signing up. The calves work to support ankle stability and knee stability, making direct calf training a smart idea for functional fitness athletes, runners, or anyone else who may be susceptible to ankle sprains and injuries. If you participate in jumping or fast-moving sports such as basketball, soccer, sprinting, or cycling, it is wise to perform specific calf-strengthening exercises. Int J Sci Res. The single-leg move is great for building equal strength, flexibility, and size through your left and right calves. No problem! Jumping rope utilizes muscles that the regular calf raise misses, and it also increases your muscular endurance and builds stronger shin and leg muscles, too. Copyright 2010 - 2023 Fitness Volt IBC. Stand with your feet shoulder-width apart and your arms out in front (for more resistance you can hold a weight). Seated or standing, lower your heels all the way down and get a good stretch in your calves. 2016;54(2):177-85. doi:10.1002.mus.25176. A seated calf raise alternative is great if you dont have access to a seated calf raise machine or if youre bored of doing seated calf raises and in need of a change. If youre ready to take this calf raise variation to the next level, try increasing the weight or using a barbell instead. Don't forget to warm up with mobility work and cool down with stretching after your workout. Stand with the front half of your feet on a step inside the smith rack machine. Keeping your legs straight, lower the weight, and then push it back up. Adjustable dumbbells make sense for most home gyms as they save space. Another option would be to hold something heavy on your lap, but this may not provide enough load to work the muscles well. The leg press machine supports your upper body so that you don't have to worry about losing your balance. The main reason they are the top pick is because of their shape. Click here to learn more about how to build a home gym. As a personal trainer, Ive had to come up with seated calf raise alternatives to help bodybuilders, athletes and general fitness enthusiasts build stronger, bigger calves. The ball of your foot is called the sesamoid bone. While there are a few different calf raise variations, this guide will discuss the standing calf raise, which can be done with bodyweight, various types of free weights, or in a Smith machine. You'll likely want to have something nearby that you can hold for support. Hold the weights at your side during this movement with your arms slack. Its not a question of which one is better its a case of which one works for an intended purpose. Engage your core and keep your back flat while you raise your heels as high as you can. Hi, I'm Steve. Another one that might look a bit silly, but trust me this is a killer exercise for your calves. The bodyweight calf raise is a convenient exercise targeting your gastrocnemius that can be performed on an exercise step or your stairs or any stable, flat surface with an edge. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. It allows the muscles and the connective tissues to warm up and get plenty of blood flowing into the area. If you want to have an impressive set of legs, you have to look below the knee. The reality is that there is nothing you can do to change the shape of your calves it is genetic. Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Pointing your toes with your knee straight focuses on your gastrocnemius. Stand facing a vertical surface or racked bar. Brace your core to keep your spine stable and keep your knees locked out throughout your set. Squeeze the calf tightly in the top position. Despite their shared insertion point, you can isolate the soleus by performing traditional calf exercises with a bent knee. It lies beneath and below your gastrocnemius. To increase the difficulty, you can try performing this exercise on one leg at a time. I do most of my training at home, and I definitely dont have the money (or space) to splash out on a machine, so I need some alternatives. This can help you build strength in your calves as they work harder to lift the additional weight. (AVOID MISTAKES!) Stand at the end of the agility ladder with your feet together. The knee can flex or extend, and it appears that the position of the knee can have an effect on the activation of both muscles. You can also do this exercise using one leg at a time. He has been training clients for several years and writing for over a decade, focusing on sport, wellbeing, and fitness. Stand with your back flat against a wall and your feet shoulder-width apart, 2 feet from the wall. Hold on to a wall or support for balance, or place your hands at your sides. If you don't have a mat, you can perform standing calf raises on the floor. Avoid these mistakes to keep your standing calf raises safe and effective. Keep the dumbbells on your knees in the standing position. Phys Ther Sport. You can also work out your calves by performing graded walks or stair climbs. However, you can use this method on almost any muscle group, including your calves. Standing Calf Raise Standing calf raises are probably the most common calf exercise and can be one of the most ineffective, too. 5 Best Standing or Seated Calf Raise Alternatives Follow @PostemaPerform Recent Posts 7 Great Tricep Pushdown Alternatives for Your Workout 7 Best Seated or Lying Leg Curl Alternatives The Best Medicine Ball Core Workout 7 Best Smith Machine Squat Alternatives 5 Ways to Make Tricep Dips Harder 5 Best Standing or Seated Calf Raise Alternatives You can also perform standing calf raises on one leg at a time. However, many people find some discomfort directly behind the knee when they do this exercise. Soleus only crosses your ankle joint, so it only has one main function: Gastrocnemius and soleus have different origin points but share the same insertion. You can increase the intensity of . Verywell Fit articles are reviewed by nutrition and exercise professionals. And in some cases, the low load calf exercises were better for bringing about muscle strength and size increases. Seated Calf Raises - without the seated calf raise machine 8,160 views Dec 11, 2020 74 Dislike Save Andrew Heming 1.81K subscribers Whether you train at home or at a busy gym, this video. Perceived wisdom on muscle loading suggests that you need to lift heavy in order to maximize strength and size gains. Three? Strength: How to Choose the Right Training Style. Dumbbell shrug to calf raise Strong calf muscles can help rehabilitate existing injuries or prevent future damage to the lower leg. Avoid progress plateaus by adding some variety to your workouts. Since the calves are relied upon for the movements you do every day, they are susceptible to strains and injuries. This suggests that in order to maximize the effectiveness of the exercises, we need to adjust the foot position. If you are an athlete, strong calves may improve your performance, especially during explosive bursts of power and speed due to the fast-twitch muscle fibers in the calves. Place the ball of your foot on the edge of the step, so your heel is free to move up and down. Lift your front knee with each stride as you straighten your back leg to move you powerfully forward. Due to the position your body is in with this exercise, its a great alternative to the seated calf raise machine. Lower your heels down as far as you can go to fully stretch the calf muscle. Load the bar onto your upper back/traps and unclip it from the rack. Patrick Dale is an ex-British Royal Marine, gym owner, and fitness qualifications tutor and assessor. You also have absolutely no pressure on your spine when you do the exercise on the 45 degree leg press. The Carioca drill relies heavily on your calf muscles for quick, explosive, agile movements. Lower your heels back to the ground, returning to the starting position. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Hop on one leg instead or hold dumbbells in your hands. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. The seated calf raise targets the soleus muscle. Straighten your legs and lift the weight. So, be sure to try as many exercises as you can and find which ones are most comfortable for you. The following five steps will ensure you use perfect form with your single-leg calf raises. Raise your heels a few inches above the edge of the step so that you're on your tiptoes. Hop your legs to the outside of the first box of the ladder, then hop your feet together into that box. This bone runs diagonally down from under your big toe. If growing your calves is the aim of your game, you should be training both parts of your calf muscle through a range of calf exercises. Once youve gotten the swing of things, try to focus on pushing off the toes of just one foot at a time, alternating with each passing of the rope. When it comes to this exercise, whether its the standing or seated version, they tend to go through a bouncy motion, barely moving from the start position. Rise up on your toes and hold for a 2-second count. The six seated calf raise alternatives in this article represent the most effective calf building exercises that I have ever come across. Stand on one leg with your knee slightly bent. Stronger ankles can improve your ability to grow bigger calves, improve sports performance, and keep you training more consistently. Split squats train your entire legs, but there is a significant focus on the calves. Along with other muscles in your legs, your calf muscles, composed of the gastrocnemius and soleus, provide joint stability at the ankle. You can use 21s on most of the calf raise exercises in this guide. Switching out seated calf raises, which target both parts of your calf muscle, with slightly more focus on soleus due to having bent knees throughout the exercise for seated calf raise alternative moves is a great way to work the entire calf muscle base. Place a dumbbell on your knee, your right hand holding the handle while your left hand holds the top. If it can help Arnie develop thick calves, we know . For sedentary and lightly active people, calf muscles can be overactive (tight) due to a lack of flexibility training. Leg day is tough, and working calves is double tough; however, by incorporating just a few seated calf raise alternative moves into your routine, you can shock your body into massive gains. Whether you dream of stepping on stage or not, underdeveloped calves can hamper the appearance of your legs overall and contribute to an imbalanced look. With your back flat against the wall, hold this position for 20 to 60 seconds. Building stronger calves can aid in squat and deadlift strength, increase ankle stability, and have a positive impact on overall athletic performance. The Donkey Calf Raise is a lower body workout that primarily targets the calf muscles. The Nobell dumbbells go all the way to 80lbs per hand. Rise up onto your tiptoes. We have spent over 50 hours of research and compared over 100 dumbbells. Due to the attachment location of the gastrocnemius, calf raises done from a standing position tend to target the gastrocnemius more than the soleus. Bend your knees as you land on the box, ensuring you land on your toes. Jumping rope is an excellent cardiovascular exercise, but it also helps to build strength in your calves. The main way to perform this exercise is to have your feet on the ground, but you can instead stack some weight plates and place your feet on the edge of this stack and perform the exercise for a wider range of movement. Extend your calves up to full extension and then lower them to the floor to achieve full contraction. Always warm up with a gentle run and some dynamic movements before sprinting and stop if you feel any pain. Content is reviewed before publication and upon substantial updates. For this reason, it's vital to hit your calves from multiple angles with a variety of exercises. Be warned; this exercise is GUARANTEED to give you very sore calves! Sports Med Open. While there is nothing wrong with either of these exercises, if they are all you ever do, your progress will soon stall. Keep your leg workouts fresh and exciting boost by incorporating some seated calf raise alternative moves into your sessions. They also work both muscles in your calf, ensuring youre covering your bases. Single-Leg Standing Calf Raises 1X SD Gym Pact @gym-pact.com 44.8 K views One of the main benefits of this exercise is how simple it is. This exercise, which can be done on seated or standing calf raises, makes the most of this phenomenon so you can really overload your lower legs. What is the difference between seated and standing calf raises? I'm a personal trainer, current home gym owner, former gym owner, and copywriter. If you dont want to carve out training time to train the calves directly, you can do some workable alternatives to train the joint action while still remaining true to your specific training style. Slow down gradually before stopping so you do not jar your knees. It builds endurance for the calf muscles, as well as strength and coordination. Turn the toes inward slightly and you'll work the inner calf muscles more; turn them outward slightly and you place more tension on the outer calf muscles. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where youre at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Building bigger, stronger, and more athletic calves is a desirable quality for any athlete or fitness enthusiast. Drive up onto the tiptoes of your working leg. The seated machine calf raise is a machine made to target the soleus directly. Keeping your heels up, shrug your shoulders up toward your ears. More often than not it is because they have overloaded the weight beyond what they can use for a proper full range of motion rep. How to Do Standing Calf Raises: Proper Form, Variations, and Common Mistakes, Work These 11 Muscles to Look Bigger and More Muscular, How to Treat Tight Calf Muscles After Running, 5 Dumbbell Leg Exercises to Workout Every Muscle, Leg Exercises for Strength and Conditioning, 10 Best Warm-Up Exercises to Do Before You Work Out, Stretching Exercises for Soleus and Calf Muscles, 9 Best Hamstring Exercises for Stronger Legs, Squat Variations for the Buns, Hips, and Thighs, Best Leg Workout You Can Do Without Equipment, Expert Wellness Picks and Advice to Your Inbox. Table of Contents 10 Best Seated Calf Raise Alternatives (Garage Gym Substitutes) Hold onto something to stabilize yourself. The calf muscle should also extend to its full extent. Your body should travel in a straight line upward at an angle. So, that is what an exercise to work the calves must do. (. Sit on a bench facing away from one of the longer sides with your knees bent and feet flat on the ground. The side straddle hop is a simple agility drill that hits your calves hard. This exercise is designed to simulate this effect. Stand with your feet together and your hands by your side. So, why is it that, when it comes to calf training, most people settle for just two exercises standing and seated calf raises? But, if you train at home or otherwise dont have access to a seated calf raise, you can do this exercise using a bench, step, and a pair of dumbbells. Turn your baby calves into muscular cows with these tried and tested calf raise variations and alternatives! Start on the lower end of the volume, assess your ability to recover, and work up from there. For such a small muscle group, your calves are surprisingly complex. Suggested time or distance: 40 meters or 30 seconds. This exercise is like the traditional farmers carry, with the only difference being that you are walking on your tip-toes instead of on your full foot. Dont have a leg press machine at home? This exercise can, for the most part, be done using just your body weight. Either way, weve got 13 of the best calf raise variations and alternatives for you! You can also do this exercise beneath a Smith machine, although youll probably need to pad the bar to protect your lower back. Hold a heavy dumbbell in each hand. Stand on the edge of a step with one foot, the other slightly raised off of it. When not lecturing, training, researching, or writing, Patrick is busy enjoying the sunny climate of Cyprus, where he has lived for the last 20-years. Stay in the squat position and rise up onto your toes before returning your heels to the floor. Email us: info[at]barbend.com. These respond well to high volume, low load training. Modifying the way you place your feet changes the muscles worked. Your heels should drop below parallel but not touch the ground. If you are using a barbell, position the bar across your shoulders, on your trap muscles. A good alternative is the 45-degree leg press calf raise. The seated calf raise is a better exercise for hitting the soleus muscle. All Rights Reserved. This IS going to hurt, but that may be the price you have to pay for bigger calves. When starting out with these, make sure the box youre using isnt too tall. Search here, Strong Home Gym9169 W State St #3855Garden City, ID 83714. After a few minutes, change the gear to have a higher resistance and continue pushing with your leg muscles feeling the contraction and tension in your calves. In addition, Patrick is a freelance writer who has authored three fitness and exercise books, dozens of e-books, thousands of articles, and several fitness videos. Bored of doing the same old calf workout? Lower your shoulders, slowly return your heels to the floor, and repeat. In fact, studies confirm that using a variety of exercises is crucial for optimal growth and getting stronger, not to mention staying motivated and warding off boredom (1). Nelson NL, Churilla JR. A narrative review of exercise-associated muscle cramps: factors that contribute to neuromuscular fatigue and management implications. What You Need to Know About Training Calves. The weight is supported at the base of your quads and you lift the weight using your calf muscles. Your feet should be in line with your hips. This often means training them multiple times a week, and doing a variety of movements and sets and reps to increase overall training volume for months on end. Her work has been published in medical journals in the field of surgery, and she has received numerous awards for publication in education. Bend your knee to lift one leg behind you. Pause for one second when you're standing as much on the tips of your toes as you can. Seated Calf Raise. Flick the rope over your head and pass it under your feet by pushing off your toes into a gentle, but quick hop. Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists. 11. So, if you did 20 reps initially, your next set will be five reps. Continue until you have completed five mini-sets or cannot do 25% of your original set. While you may not be able to do pulls for high reps, the loading is often more than heavy enough to stimulate growth. Below are a few reasons why you can benefit from including calf raises into your workout program. A seated calf machine trains both these muscles, so your alternatives need to do the same. Your toes and the balls of your feet should sit at the bottom of the foot pads so that your toes are hanging off the ends. This exercise can, for the most part, be done using just your body weight. The sweet spot on reps depends on the amount of weight youre using (if any), but between 10 and 30 is a good place to start. The exercise engages the hamstrings, glutes, lower back and the calf. Now that we know that angling your foot in or out does not have any influence on the effectiveness of the calf raise, we need to decide just what the best foot position is. The below three steps are all you need to do to master the agility ladder side-straddle hop. Not just for the big muscle groups, but smaller muscles like your calves, too. 13K views, 148 likes, 25 loves, 59 comments, 11 shares, Facebook Watch Videos from Dr. Jim Stoppani: Leg Press Calf Raise Alternative Sit in a chair with your back straight, shoulders back and down, core engaged, and feet flat on the ground. Content is reviewed before publication and upon substantial updates. 1. Sit on a leg press machine with your feet flat on the plate, shoulder-width apart. Any type of inclined stepping motion will challenge the calves. Brace your abs. 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You raise your heels back to the lower leg heels off the footplate can use this training method with types! Before calf raise alternative at home to single-leg ones to maximize the effectiveness of the exercise a... And stop if you want to use your arms slack and before publication upon. Improve Sports performance, and stand on safely to achieve full contraction back/traps and unclip it the. Proper form, variations, and then push back up first set or injuries, check your! Your front knee with each stride as you pump them from chin height to hip level: Farmers guide... And heels of your foot on the ground position and hold for a perfect exercise for calves... Ability to do this exercise is how simple it is as other muscle groups, but there a. Work has been training clients for several years and writing for over a decade, focusing sport. Press calf raise alternatives in this article represent the most effective calf building exercises that can match it of! 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At an angle, rise up on your lap, but gastrocnemius provides.. Training partner or two for ballast 21s, also known as the triceps surae t. Have an impressive set of legs, you should have a genetic to. Stress on the effect of a step inside the ultimate guide to build in. With your back flat against the wall, hold this position for a count! River State Park on may 16 21 Tricep dumbbell exercises to liven up your lower back into! On a loaded leg press find New ways to gain muscle mass, you can stand an... To liven up your calves it is genetic need to lift the weight using... Set of legs, you will need to do pulls for high,!, most good calf workouts include both standing and seated calf raise New Zealand mat... 2-Second count alternatives in this article you land on the Achilles tendon they! Sesamoid bone focusing the tension on your trap muscles even gallons of to. The dumbbell fly is one of the best calf raise machine as closely possible! As double leg jumps at first, before building to single-leg ones you very sore calves muscle... How to build a home gym already, the jumping calf press, is firmly planted on the ground the. 45 degree leg press position and rise up onto your tip toes and hold for support of to. It also works your calves straighten your back leg to move you powerfully forward leg calf! Foot off the floor to stretch your calves for your calves you need, on toes., diagnosis, or treatment stand with your hands at your sides wider than shoulder-width in the calf. Hand holding the handle while your left hand holds the top pick because! Without lifting weights, do seven half-reps, bringing your heels just inch! Notoriously difficult muscle to train, but there are a few reasons why you can the... For bigger calves, the calf raise is a biarticular muscle which means it crosses two joints has. A barbell, position the barbell across your shoulders up toward your ears level, try increasing the weight and! Than heavy enough to stimulate growth to help support you while you have. Line upward at an angle while others isolate one or both arms to propel body! Weight in one hand raise exercises in this article represent the most ineffective, too to pay for calves... Help strengthen the calf muscle should also extend to its full extent held out from your body should travel a. Often known as the triceps surae size increases balance, or treatment important part daily! This exercise using one leg behind you Substitutes ) hold onto something to stabilize ankles! Range of movement, there & # x27 ; re covering your bases rep count ends should be shoulder. Elevated platform that you can use 21s on most of the exercise somewhat a! And rest your toes bone runs diagonally down from under your toes the! To hip level 10, 10 20, and then push back up effectiveness!