Calf muscles are an important balancing point for any physique. Calves that are too small or undefined can tarnish the overall look of your body. Using this calf routine not only defines your calf muscles, it also helps to give you a more balanced look! This routine is simple, quick and effective!
This Calf routine hits each of the various muscles as well as under the 2 surface muscles to add lift and depth. Originally, I developed this routine for myself due to my skinny bird calves that were ruining the overall look of my otherwise muscular legs.
Take a look at the surface calf muscles.
Underneath the medial (inside) and lateral (outside) calf muscles is the soleus. Look at the anatomy image with the surface calf muscles removed.
The equipment you’ll need for this calf routine is a standing calf raise machine (or dumbbells and a step ), and a seated calf raise machine (or a chair and a short step and dumbbells).
5 minute Calf Routine
For definition do 15 repetitions at a moderate speed and a challenging weight – finish out with 10 fast (for each exercise / foot position)
For increased size do 8-10 reps with heavy weight followed by 5 reps fast (for each exercise / foot position)
If you’re at home here’s the variation. Instead of using the standing calf raise machine. Do calf raises on a small step or bench with weights in your hands for extra resistance.
Home Version of seated calf raise
Do this routine 1 -2 times a week 2 -3 rounds through. If you are new to doing calf exercises of this magnitude, then make sure you just do one full round through and check how sore you are the next day. It’s also important to STRETCH after this calf routine or you will be SUPER SORE. Go at your own pace, know your body and make sure you add flexibility afterwards.