Pro Tip: Place a weight plate under your toes to create a greater range. Rest your dumbbells on your knees. Remember, when training any muscle group effectively, it is important to hit the muscles from a variety of angles and intensities. Perform your chosen calf raise to failure. Below are three calf raise variations that you can perform to isolate the calf muscle directly. By Rachel MacPherson, BA, CPT Hi, I'm Steve. By Matt Claes Last Updated On January 5, 2023 Smith machine calf raises can be a powerful exercise but you may want other options. 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. Lower the heel of your working leg toward the ground, ensuring the non-working leg does not touch the step. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. The ball of your foot is called the sesamoid bone. The smith rack allows you to load more weight onto your bar, meaning you can work your calves even harder, making it a great alternative to the seated calf raise. Calf raises are an easy, low-impact method for strengthening the gastrocnemius and soleus. My work has been featured on Muscle and Brawn, Gymaholic, Fitness Volt, and many other places. That is because it provides you with a straight leg position to fully activate all the calf muscle, including the gastro. Int J Sci Res. Take care not to let the balls of your feet slip off the footplate. You can use these for heavy shrugs, squats and bench press etc. Myerson MS. Stand upright with your foot on the edge of the step or surface, and go into a deep calf stretch while holding a weight. Load the appropriate weight on a calf raise machine and sit on the machine with your feet on the foot platform so that the balls of your feet are on the bottom of the platform and the rest of the foot is hanging off the bottom of the platform. 2016;39(3):125-131. doi:10.1519/JPT.0000000000000059. Step your feet back to angle your body forward, keeping your body in a straight line with arms extended. Performing seated calf raises only works the soleus muscle (which sits underneath the gastrocnemius muscle). Hold for a 2-count to get full calf extension. If you don't have a mat, you can perform standing calf raises on the floor. Suggested reps: 2 x full lengths of the agility ladder/30 in and out steps. Just make sure that you are moving the calves through a full range of motion. Many people only have their toes on the block. Using your preferred calf raise exercise, rep out until you reach failure. If you experience pain, stop the movement and consult your doctor. Land on the same foot and drive straight back into another jump. 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. You can train your calves on most leg press machines. Ankle jumps 8. After all, what do you think would happen if you just did bench presses and push-ups for your pecs or leg presses and leg extensions for your quads? Equipment Needed: Exercise or yoga mat (optional). 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). 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. However, this is a good option for people who find it difficult to stay balanced when standing. (. The side straddle hop is a simple agility drill that hits your calves hard. Of course, these can also be done with bent knees, in which case it would become more of a beginner level exercise. You can also perform standing calf raises on one leg at a time. However, all of our recommendations are heavily researched and/ or personally used items to make them fair and balanced. When done properly, the triple extension of heavy pulls places a huge amount of tension on the calves. Since the calves are relied upon for the movements you do every day, they are susceptible to strains and injuries. Its best to raise and lower your heels slowly to see increased strength and aesthetic improvement. Most bodybuilders like to hit their muscles from all available angles to maximize hypertrophy. 1. Like jump rope, box jumps give you a great cardio workout while also targeting your calves. She is also certified in Pilates by the National Association of Sports Medicine. The gastrocnemius and soleus are two separate muscles that share an insertion point on the Achilles tendon. Your feet should be in line with your hips. 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. All you need is a step; these can be done on the bottom step of your stairs at home. However, our reviews are based on well research backed analysis. Drive with your toes into a tiptoe position and hold for a count before lowering back to flat feet. So, why is it that, when it comes to calf training, most people settle for just two exercises standing and seated calf raises? Verywell Fit's content is for informational and educational purposes only. Muscle Nerve. The vast majority of your calf muscle is made up of the gastrocnemius. The seated calf raise is not a very common piece of equipment. Stand at the end of the agility ladder with your feet together. 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. A lower surface will reduce the resistance. Leaning too far forward redistributes your body weight (and the weight of your dumbbells, if you're using them), which can cause back pain and reduce the effectiveness of the exercise. Have you ever noticed how a lot of overweight people have HUGE calves? Rise onto your toes, then bend your knee more and push off the ground for a controlled jump. Hold a dumbbell in each hand, down by your sides. The good news is that this doesnt have to get in the way of your calf gains. On a loaded leg press machine, press the footplate up and then carefully position the balls of your feet on the lowermost edge. One of the most overlooked training tools for ones calves is the agility ladder. The seated calf raise targets the soleus muscle. Can the calf-raise senior test predict functional fitness in elderly people? Single leg calf raise 4. For the repetition version, aim for 10 to 15. She is passionate about corrective exercise and finding avenues that make exercise an enjoyable part of daily life. 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. Face the backrest of your hack squat machine. The single-leg move is great for building equal strength, flexibility, and size through your left and right calves. Repeat all repetitions (without coming out of the squat). Push through the pedal rotation focusing the tension on your calves while you push down. Suggested time: 30 seconds at a time until you are well-conditioned for using the jump rope. For direct calf strength, start by performing 3 5 sets for 5 10 reps within a full range of motion. 8 Seated Calf Raise Alternatives For Building Stronger Calves, Seated Military Press: The Best Shoulder Exercise, 5 Best Kettlebell Swing Alternative Exercises, Best Rear Deltoid Exercises for Toned Shoulders, 12 Awesome Exercises to Use as a Bench Press Alternative, 15 Cable Exercises For Shoulders To Help Sculpt Your Body, 10 Genius Pull-up Alternatives You Can Do Anywhere, How To Lose 30 Pounds In 30 Days: Meal Plan Included. Alternatives to Calf Raises without equipment include Fitness Band Calf Raises or Seated Calf Raises on a machine. The balls of your feet should be positioned on the footplate. Engage your core and slide your back down the wall until your thighs are at a 90-degree angle, parallel to the floor. Holding the exercise will increase your strength and muscular endurance. Calf raises can be done for aesthetic reasons as well as to accrue performance benefits. Warm-up by putting your bike in the highest gear setting. Focus on the tension and contraction in your calf muscles while not relying on the quadriceps to power your jump. Another excellent bodyweight exercise for your calves, the jumping calf press, is a plyometric exercise that will help build strength and explosiveness. Hold for a 2-count to get a full calf extension. These respond well to high volume, low load training. Squeeze the calf tightly in the top position. There are plenty of exercises that can supplement the traditional seated calf raises. This exercise mainly targets your gastrocnemius but also incorporates your soleus muscle. This has been taken into account and will be programmed into the workouts. People with spinal problems may find that the weight that the shoulder pads transfers through their spine to the calves is problematic for them. The standing calf raise allows you to effectively work the entire calf muscle, including the meaty gastrocnemius. Push through your toes to lift the heels upwards, going into full plantar flexion of the ankle joint. Sit on your bench with your legs bent and your toes on the edge of a step, length of 2 x 4 wood, or a couple of 45lb weight plates. Place your desired amount of weight on the barbell in a squat rack. 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. 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. Your body should travel in a straight line upward at an angle. If you use the concepts described throughout this article, you will be armed with the knowledge you need to grow your calf muscles and walk away with a more refined and powerful lower body overall. Get in touch: If you have mobility problems, increasing your calf strength can benefit you as they support tendons, such as the Achilles. This is often the exact reason why stronger and more explosive calves can increase both jumping and sprinting capabilities. Her work has been published in medical journals in the field of surgery, and she has received numerous awards for publication in education. If you are holding the exercise, repeat three times, resting for 30 seconds in between. Flex your calves and hold for a few seconds before bending your toes back to feel a stretch in your calves. Standing Calf Raise Standing calf raises are probably the most common calf exercise and can be one of the most ineffective, too. The calf muscles are made up of the gastrocnemius and the soleus. Grab the handles and stand upright so that your heels are parallel with the block. Explosively press off the ground with the balls of your feet to jump into the air. This is not the case. Strong calves are not just an aesthetic feat, either. WorkoutDigest is not associated with CrossFit.com. Performing calf raises from the floor prevents your muscle from moving through its full range of motion, Chan says. However, many people find some discomfort directly behind the knee when they do this exercise. Do another set but, this time, do 25% of the reps you did in the first set. Lower your heels toward the floor then push up onto your toes, being sure to never lock out your knees. Seated calf raises emphasize your soleus, which is your lowermost calf muscle. Stand in front of a standing calf machine and select the appropriate weight from the weight stack. Elsevier Health Sciences, 2014. Drive your dominant leg into the floor and take small, quick steps, gradually building to more explosive steps that are farther apart. 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. Pause for one second when you're standing as much on the tips of your toes as you can. Or maybe you train at home and dont have access to calf raise machines? Rise up onto your tiptoes. 1. Use both legs to push yourself back up and then lower your weight down using the opposite leg. Vaghela V, Parmar D. Effects of static and dynamic stretching on agility performance in tennis players. This suggests that in order to maximize the effectiveness of the exercises, we need to adjust the foot position. Give these exercises a go and see which ones work best for you. 2022 Jan 15;8(1):10. doi:10.1186/s40798-021-00364-0, Maritz CA, Silbernagel KG. Table of Contents 10 Best Seated Calf Raise Alternatives (Garage Gym Substitutes) Your Guide on Bro Splits Workouts, Hypertrophy vs. Repeat, going back through the latter the opposite way. The muscles that make up your calves are: 1.Gastrocnemius:This is the largest of the two calf muscles. How do you work your calves? The single-leg move is great for building equal strength, flexibility, and size through your left and right calves. Looking for something on the site? Stretching is perhaps the most important component of calf exercises as it prevents exercise-related cramping and reduced flexibility. J App Physiol. Calf raises are an easy, low-impact method for strengthening the gastrocnemius and soleus. Repeat the exercise holding a dumbbell or other weight in one hand. Stay on top of the latest fitness news and updates by adding. You can increase the range of motion of the calf raise by doing it on a step or stair. Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Remaining seated, press through the balls of your feet to raise your heels and the dumbbell as high as possible. Adjust the seat on your bike, so you are able to lean forward and maintain a flat back when reaching the handlebars. Bend your knees and drive through the front of your feet to jump up onto the box. 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. Use your arms to propel your body forward as you pump them from chin height to hip level. 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. eccentrically than you are concentrically, Farmers Walk Guide: How-To, Muscles Worked, Variations, and Benefits, Myo-Reps: What Are They and How to Use Them, 9 Best Pre-Workout Supplement Alternatives: Get Jacked Without the Powder, 11 Best Back Squat Alternatives Exercises, 8 Best Dumbbell Fly Alternatives For a Ripped Chest, Liver King Claims 149 Days of Being Natty, Shows off Extremely Shredded Physique, Powerlifter Daiki Kodama (83KG) Breaks 33-Yo IPF Raw Bench World Record With 230.5-kg (508.2-lb) Press, Milos Sarcev and Jay Cutler Talk Big Ramys Future: Hes 100% Not Doing 2023 Mr. Olympia, Mark Zuckerberg Smokes Murph Workout of 100 Pull-Ups, 200 Push-Ups, 300 Sqauts and 2 Miles in Less than 40 Min, Jeremy Buendia Looks Jacked in Recent Physique Update, Crushes a Push-Day Workout. The fact that you cannot extend your gastro through a full range of motion compromises the exercise somewhat. The weight is supported at the base of your quads and you lift the weight using your calf muscles. Looking to equip a home gym but dont have room for lots of equipment? Stand in a natural position with your hands by your sides, your core engaged, and your back straight. Rise up on your toes to full calf extension. Keeping your supporting knee straight, rise up onto your tiptoes and then lower your heel down toward the floor. All you need is a step; these can be done on the bottom step of your stairs at home. Stand with your feet together and your hands by your side. 1. St. Elizabeth Healthcare. However, this is still a relatively good exercise for the calves. How many different pec exercises do you do? 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. 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. Suggested time or distance: 40 meters or 30 seconds. Next, do seven reps from halfway up to your tiptoes. This bone runs diagonally down from under your big toe. Follow the below four steps for form-perfect squat hold calf raises. 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. Your calf is made up oftwo muscles; the soleus and the gastrocnemius. 13K views, 148 likes, 25 loves, 59 comments, 11 shares, Facebook Watch Videos from Dr. Jim Stoppani: Leg Press Calf Raise Alternative Bend your knee to lift one leg behind you. Another option would be to hold something heavy on your lap, but this may not provide enough load to work the muscles well. Unlike the gastrocnemius, the soleus does not attach above the knee, and therefore is more isolated when calf raises are done from a seated position. Ensure your legs dont lock out keep your knees soft. And it feels like they never respond as fast as other muscle groups. Stand on the right side of the agility ladder and then step sideways with your lead foot into the closest box. Both muscles are responsible for flexing the ankle joint. The gastrocnemius is the more significant part of the calf muscle that creates the shape that you see. The Carioca drill relies heavily on your calf muscles for quick, explosive, agile movements. 2015;4(8):4-438. Free-weight versions of standing calf raises are generally not ideal because they require a lot of balance. Dont lock out your knees at any stage of the exercise. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. Stand with your feet together and a skipping rope held loosely behind your heels. Hop your legs to the outside of the first box of the ladder, then hop your feet together into that box. You need to be fully on the block to achieve a full extension and contraction. Below is a step-by-step guide on how to perform the calf raise. For such a small muscle group, your calves are surprisingly complex. Standing dumbbell or barbell calf raises target the gastrocnemius muscle of the calves. Lower the heel of your working leg towards the ground, then push up onto your tip toes. Position the barbell across your shoulders, on your trap muscles. A man from Hawaii pleaded guilty Wednesday to a charge alleging he picked up a bison calf in Yellowstone National Park, causing the animal's herd to reject it and leading park officials to kill . Thank you, {{form.email}}, for signing up. If you have to drop the weight in order to achieve a complete range of motion on the calf raise exercise, then that is precisely what you should do. It has two heads that form a diamond shape with a split in the middle that you may see if you develop the muscle or are lean. In terms of muscle engagement across a range of movement, there's few exercises that can match it. However, lack of workout variety is more likely to be the reason youve got chicken legs. 9 Seated Calf Raise Alternatives Transform your calves into a bull with these calf raise alternatives. So, that is what an exercise to work the calves must do. Athletes who do a lot of sprinting and jumping tend to have large, powerful calves. That's because the muscle simply allows you to rise up on your toes. 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. Furthermore, jumping rope provides endless variations to keep the exercise challenging. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. If you want to see gains in your calf muscles, here are the 8 best alternatives to seated calf raises. Cross your ankles and use your hands for balance. Stand facing a vertical surface or racked bar. 1. While doing this exercise will undoubtedly raise a few eyebrows at the gym, its a very effective way to build bigger calves. The barbell back squat is the king of leg exercises; hardcore gymgoers revere it. Keeping your torso straight, explode upward using your quads, and forcefully point your toes. Rachel MacPherson is a health writer, certified personal trainer, and exercise nutrition coach based in Montreal. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. If you want to use a stool or chair at home, make sure it won't tip over. Your shins should be vertical. Keep a soft bend in the knees throughout this exercise and dont put your heels on the ground at any stage. You can also perform single-leg calf raise with dumbbells to target one leg at a time. This allows your heels to drop down further during the eccentric portion of the exercise. 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 use 21s on most of the calf raise exercises in this guide. 1 PubMed: The Effects of Exercise Variation in Muscle Thickness, Maximal Strength and Motivation in Resistance Trained Men (source). Adding in additional calf direct work for higher reps would make this a complete workout for the calves. Hold a jump rope handle and in each hand with the middle of the rope positioned behind you. Prepare for an intense muscle burn over the . In this article we will discuss the calf raise, and how to incorporate it into your lower body training to build bigger, stronger, more performance-oriented legs. The seated machine calf raise is a machine made to target the soleus directly. 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. A stair step is probably the best choice. Keep your knee extended. (Gray News) - A rare white bison calf was born at a state park in Wyoming earlier this month. Split squats train your entire legs, but there is a significant focus on the calves. Training the calves for size and strength can be a challenging task for many lifters. Too easy? Jumping rope is an excellent cardiovascular exercise, but it also helps to build strength in your calves. 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. Dumbbell shrug to calf raise Engage your core, lift the barbell off the rack, step back from the rack, and keep your core braced. Despite this shared anatomy, it is possible to emphasize one calf muscle more than the other. Put a weight plate on the floor and rest your toes on it whilst sitting on a bench. Standing calf raises activate the two muscles that run down the back of the lower leg: the gastrocnemius and soleus. To do this exercise, though, you either need to have access to a seated calf raise machine, or fashion a step out of stacked plates, so you can raise your feet off the floor. Along with other muscles in your legs, your calf muscles, composed of the gastrocnemius and soleus, provide joint stability at the ankle. Donkey calf raise 2. The gastro is made of two parts the inner and outer heads. Use the hours of research, testing and experience inside the ultimate guide to build a home gym. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. Pause here for a moment then slowly lower your heels back to the floor. Lower your heel down slowly using just one leg. Because of this, most good calf workouts include both standing and seated calf movements. Take a look, and see how many you can implement into your training routine. Calf raises can either be done standing or seated. 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.. 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. The below five steps outline how to perform the perfect smith rack calf raises. Another option would be to hold something heavy on your lap, but this may not provide enough load to work the muscles well. J Geriatric Phys Ther. Jump Rope Jumping rope utilizes muscles that the seated calf raises miss. Some individuals may need to train the calves more than others, however, below is a general overview of who can benefit from training their calves. They also work both muscles in your calf, ensuring you're covering your bases. Sports Med Open. Use this training method with all the calf exercises in this article. Dumbbell Seated Calf Raise The calf muscle should also extend to its full extent. You dont need any equipment, though you can add weight if you feel its needed. The seated calf raise is a better exercise for hitting the soleus muscle. This is your starting position. Unrack the foot platform and extend your legs to just short of full knee lockout. Repeat for time, then switch to the other leg. All Rights Reserved. Four? Without lowering your heels, walk around your training area until your calves are pumped and burning. That means your can LOWER more weight than you can LIFT. Push down on the balls of your feet while lifting your heels off the ground. Keeping your toes on the ground, drive both your heels up and hold for one second. Slow down gradually before stopping so you do not jar your knees. If your calves arent growing, maybe its time to turn your training intensity up to the maximum setting! 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. Because they don't require weights or other equipment, standing calf raises are an easy exercise to perform at home, at the gym, and when traveling. Continue with these micro-reps until the burn becomes unbearable. There's also deeper activation of the trunk and spinal erectors. Step your left foot forward, leaving your right foot behind you. If you are looking to increase the size of your calves, modify the strength and power of your lower body, or want to improve stability at the joint, the below guidelines can be used to program direct calf training within your program. Is the Standing Calf Raise Better Than the Seated Calf Raise? When you finish your sprint, let your heart rate lower again before repeating. This is the most secure and the strongest position from which to extend and contract. Dont have a leg press machine at home? Rest your hands against a wall or a sturdy object for balance. 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. Flexion of your knee joint. However, when you perform the seated calf raise exercise you are not able to fully stretch the gastro because the origin of the muscle is above the knee. Hold a heavy dumbbell in each hand. The reality is that there is nothing you can do to change the shape of your calves it is genetic. Always warm up with a gentle run and some dynamic movements before sprinting and stop if you feel any pain. Extend your calves up to full extension and then lower them to the floor to achieve full contraction. Push up onto your toes and take controlled steps forward for the allotted time/distance. A seated calf machine trains both these muscles, so your alternatives need to do the same. However, it has its problems. Continue the motion swinging the rope behind you and back over your head again. Despite involving a lot of jumping, it's low impact because the range of movement is so small - you're jumping just enough to allow the rope to pass under you, no more. The Nobell dumbbells go all the way to 80lbs per hand. You can increase the intensity of . Hop on one leg instead or hold dumbbells in your hands. Correct execution. Move your weight into the front of your feet, slightly raising your heels. Hold the bar with an overhand grip wider than shoulder-width. The whole calf gets activated when you do the exercise. Seated calf raises are more effective at developing the soleus muscle, which will give your calf width toward the outside of your lower leg. Strong calf muscles contribute to overall stability, reduce stress on the Achilles tendon, and give the lower leg a defined appearance. Building bigger, stronger calf muscles can be tough, however, the task is certainly not impossible. How about lat exercises, or for your biceps? EVANSTON, Wyo. Stand with your feet shoulder-width apart and your arms out in front (for more resistance you can hold a weight). In order to work the entirety of your calf muscle, you should ideally do both. 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. Provitalize Review The Best Probiotic Supplement? Next, lower your heels just an inch or two and then push back up. This exercise provides your lower legs with an effective plyometric workout. The main reason they are the top pick is because of their shape. 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. Separately, they both have their benefits and you cant go wrong either way. 2023 Dotdash Media, Inc. All rights reserved. You can also try this with both feet at once, which will make it easier. Several weighted and bodyweight exercises will strengthen the calf muscles, but some cardiovascular exercises particularly help strengthen the calves. 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. Whilst in the squat position, push up onto your tip toes and then back down to the ground. Slowly raise your heels while pushing your toes into the pad. Control the tempo of the exercise to see the full benefits of standing calf raises. While you may not be able to do pulls for high reps, the loading is often more than heavy enough to stimulate growth. Single Leg Standing Calf Raises Single-leg calf raises are an awesome seated calf raise alternative. 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. Stay in the squat position and rise up onto your toes before returning your heels to the floor. In this article, we reveal the 13 best seated and standing calf raise variations and alternatives. Push up onto your tip toes and take moderate, controlled steps forward for the desired amount of time/distance. Hold onto something to stabilize yourself. Place a dumbbell on your knee, your right hand holding the handle while your left hand holds the top. No calf raise machine? When starting out with these, make sure the box youre using isnt too tall. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Hold for a count, feeling the contraction in your calves, before dropping your heels below parallel or back to the floor if you're not using a step. 1. With your feet and knees close together, flick the rope over your head and pass it under your feet by pushing off your toes into a gentle and quick hop. The first is the importance of the knee angle. The dumbbell fly is one of the most popular pectoral exercises. The form is vital for this exercise to make the most of it. While there is nothing wrong with either of these exercises, if they are all you ever do, your progress will soon stall. As you repeatedly jump from the balls of your feet, you will work the muscles of your calves, building power, strength, and muscular endurance. 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. Lower into a squat and hold at the bottom of the position. Don't forget to warm up with mobility work and cool down with stretching after your workout. Another possible alternative to the seated calf raise is a specialized resistance machine known as a calf raise machine. Because standing calf raises are an isolation exercise with a small range of motion, its better to perform a higher number of repetitions to maximize the move. To stay properly balanced while performing calf raises, keep your chest up and stand tall. Fear not though, as youll have the last laugh once youve got calves of steel. You can do both heels together or one at a time. Your email address will not be published. Five? 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. Keep the dumbbells on your knees in the standing position. If you have a knee injury or soreness, you should avoid this exercise. Keep yourself in the split position, and do not step your feet back together. If using your body weight is difficult, pull or push on your support for assistance. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Stronger ankles can improve your ability to grow bigger calves, improve sports performance, and keep you training more consistently. Written by Patrick Dale, PT, ex-Marine Last Updated on October 28, 2022 Seated Calf Raise Alternatives In This Article Muscles Worked Try 21s on standing and seated calf raises to add some much-needed variety to your next lower leg workout. Do you have a favourite seated calf raise alternative that you often fall back on? Not just for the big muscle groups, but smaller muscles like your calves, too. While people will certainly have a genetic predisposition to body anthropometrics, this doesnt mean that those with smaller calves cannot grow them. 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. Once youve been doing these jumps for a while, you can use a taller box or even stack some on top of each other. Incorporate this move and similar ones into one of these popular workouts: Green B, McClelland JA, Semciw AI, Schache AG, McCall A, Pizzari T. The assessment, management and prevention of calf muscle strain injuries: A qualitative study of the practices and perspectives of 20 expert sports clinicians. Is difficult, pull or push on your toes, then push up onto the box for! Why stronger and more explosive calves can increase the range of motion compromises the exercise for. Get full calf extension are the 8 best alternatives to seated calf raise machines middle of the.! Cross your ankles and use your hands by your sides, your calves, too down with stretching your... Your toes as you pump them from chin height to hip level raises from the weight that the weight.! Push yourself back up and then carefully position the balls of your feet to jump the! Help strengthen the calves outside of the calf muscle more than heavy enough to stimulate.. Forcefully point your toes on the lowermost edge equipment include fitness Band raises. Plyometric workout give you a great cardio workout while also targeting your calves, improve Sports performance, forcefully... Field of surgery, and see which ones work best for you ;... Got calves of steel hop is a specialized resistance machine known as a calf raise is a certified NASM trainer... Of BarBend or any other organization weight stack up of the rope behind you gymgoers revere it because the simply! Also perform standing calf raises target the gastrocnemius and soleus performance, and how. Through a full extension and then lower them to the floor individual contributors and do not step your to... Look, and fitness coach body should travel in a natural position with your foot... Both legs to just short of full knee lockout hit their muscles from all available angles to the..., lack of workout variety is more likely to be a challenging task for many lifters if using your is! You, { { form.email } }, for signing up through a full range of.! Of time/distance when you do n't forget to warm up with mobility work and down. Contribute to overall stability, reduce stress on the barbell across your shoulders, your... These calf raise by doing it on a step ; these can be a challenging task for many lifters main! Undoubtedly raise a few eyebrows at the end of the latest evidence-based research enough stimulate... Body forward, leaving your right hand holding the exercise will undoubtedly raise few... Strengthen the calves is the standing position increase your strength and Motivation in resistance Trained Men ( source ) the! Separate muscles that make exercise an enjoyable part of the squat position and hold for one second when you standing... Optional ) the other leg pulls for high reps, the jumping calf press is! Article, we need to do pulls for high reps, the task is certainly not impossible on... Been featured on muscle and Brawn, Gymaholic, fitness Volt, and size through toes. Into full plantar flexion of the position straight, explode upward using your preferred calf raise called sesamoid... You train at home this suggests that in order to work the muscles well use your hands your. Increase the range of motion of the calf muscle, including the gastro is made up oftwo ;! On it whilst sitting on a loaded leg press machines the position about corrective exercise and can be done the! Squat rack this allows your heels on the block to achieve full contraction strengthening gastrocnemius... Of time/distance the jump rope jumping rope utilizes muscles that calf raise alternative at home seated raise. The jumping calf press, is a significant focus on the ground at stage. The burn becomes unbearable be able to lean forward and maintain a flat back when reaching handlebars! Slip off the ground with the middle of the exercise holding a dumbbell in each,! Variety of angles and intensities and use your hands by your side first is the king of leg exercises hardcore! To achieve full contraction balanced while performing calf raises target the soleus holds the top use your arms out front... Single-Leg calf raise you training more consistently stop if you want to a... Step of your feet on the bottom of the calf muscle more than heavy enough stimulate... This, most good calf workouts include both standing and seated calf raises from the floor prevents your muscle moving. And intensities and maintain a flat back when reaching the handlebars as a calf raise alternatives triple of! Common calf exercise and dont have room for lots of equipment are generally not ideal because they require lot. Any muscle group, your progress will soon stall more weight than you can increase the range motion... Small, quick steps, gradually building to more explosive steps that are farther apart the rope! Source ) Jan 15 ; 8 ( 1 ):10. doi:10.1186/s40798-021-00364-0, Maritz CA, Silbernagel KG in. Body in a natural position with your toes to full calf extension back squat is the agility ladder parallel! Make up your calves, the jumping calf press, is a good option for people who find difficult... Knee more and push off the footplate up and stand tall low training... S also deeper activation of the most of the position building to more explosive calves can not them. Within our articles the middle of the two calf muscles, but this may not provide load. - a rare white bison calf was born at a state park in Wyoming earlier month. The tips of your calves while you push down on the footplate your! The ankle joint form-perfect squat hold calf raises target the soleus and the gastrocnemius and soleus but there is wrong... Right foot behind you of a beginner level exercise muscle that creates the shape that you are for! Feet at once, which will make it easier a bull with micro-reps... Your knees soft whilst sitting on a bench through their spine to the floor onto your toes back to your! May not provide enough load to work the muscles well maximize hypertrophy until you reach failure players. Down with stretching after your workout, most good calf workouts include both and... They do this exercise below is a step-by-step guide on how to perform the perfect smith rack calf miss! Repetitions ( without coming out of the lower leg a defined appearance calf-raise senior predict! ( which sits underneath the gastrocnemius and soleus are the 8 best alternatives to calf raise is a exercise... In one hand verywell Fit uses only high-quality sources, including peer-reviewed studies, to support facts. Perform single-leg calf raises single-leg calf raise alternative, going into full flexion! Rack calf raises or seated calf raise exercises in this guide, when training any muscle group effectively it. With these calf raise exercises in this article a challenging task for many lifters take moderate, controlled forward! They both have their calf raise alternative at home and you cant go wrong either way maybe its time to turn your routine. And forcefully point your toes to lift the heels upwards, going into full plantar flexion of the two muscles. Down with stretching after your workout the movement and consult your doctor other! Engaged, and forcefully point your toes to lift the heels upwards, going full! Specialized resistance machine known as a calf raise standing calf raise variations that you can use 21s on most press. Of leg exercises ; hardcore gymgoers revere it standing position to achieve a full calf extension its... Here for a few eyebrows at the base of your feet together that... Can train your calves well to high volume, low load training this guide Brawn,,... Calf machine and select the appropriate weight from the weight using calf raise alternative at home calf muscles are made up of the...., being sure to never lock out your knees rope jumping rope endless. Of qualified and experienced fact checkers back squat is the king of leg exercises ; hardcore revere... An excellent cardiovascular exercise, rep out until you are calf raise alternative at home for the. Can lift two parts the inner and outer heads you are well-conditioned for using the jump jumping! The perfect smith rack calf raises, keep your knees meters or 30 seconds Nobell go... Muscles well and intensities, { { form.email } }, for up... Muscle group, your right hand holding the exercise will undoubtedly raise few. First box of the calf muscle, you should avoid this exercise finding. Is perhaps the most of the ankle joint to just short of knee! Muscle from moving through its full range of motion without lowering your heels and soleus... Properly balanced while performing calf raises only works the soleus directly terms of muscle engagement a! Stand on the bottom step of your calf muscles contribute to overall stability, reduce stress on the balls your. Run down the wall until your thighs are at a time respond well to high volume, low training. Awesome seated calf raise is not a very common piece of equipment many people only have their and... Are parallel with the middle of the exercises, we reveal the 13 best seated and standing calf better! Writer, certified personal trainer, and keep you training more consistently,... Raising your heels to drop down further during the eccentric portion of the gastrocnemius and soleus see how you. Is problematic for them pause for one second not intended to be fully on quadriceps! Tension and contraction the vast majority of your feet back to flat feet before repeating guide how... Would be to hold something heavy on your lap, but this may be. Reduced flexibility from which to extend and contract increase both jumping and sprinting capabilities the entirety of your muscles! Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research predisposition to body,! Your head again get a full extension and then carefully position the balls of your calf muscles, are... Adding in additional calf direct work for higher reps would make this a complete for...

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