Advanced Calves Training – 5 Alternative Calves Exercises


Top 5 Calf Exercises with Dumbbells!

Video taken from the channel: Anabolic Aliens


Isometric Calf Raises

Video taken from the channel: LIVESTRONG.COM


Top 5 calf workouts

Video taken from the channel: Mark Coles M10



Video taken from the channel: Aztec Athletics


Intense 5 Minute Kettlebell Calf Workout

Video taken from the channel: Anabolic Aliens


Intense Tabata At Home Calf Workout (HIIT)

Video taken from the channel: Anabolic Aliens


Advanced Calf Workout | Big Calves Exercise Routine | HASfit 092311

Video taken from the channel: HASfit

So, what are the best exercises for calves: 1. Standing calf raises. Definitely #1. It is one of the best leg workouts. How to do this exercise?

Raise your heels above the step, hold a few seconds, and then go back to the starting position. You will feel your calves stretch. Repeat this exercise as many times as you can.

Gradually increase the weight. 2. Single leg calf raises. Build thick and powerful calf muscles with these top 5 exercises: standing and seated calf raises, box jumps, leg press calf raises and dumbbell jump squats.

Calves seem to be the most overlooked body part in the lower body. The muscle groups of your upper legs may very well support the core muscles of your body when you’re lifting but the lower leg muscles of the calves. Bent-leg — all bent-leg calf exercises, usually done sitting, almost exclusively work the soleus.

It’s an easy pattern to keep track of, but ample balance is critical for effective results. As you’re training calves, aim to train both types of exercises. Two more pro tip. P lus, you’re weaving in a bit of cardio with this exercise! Standing Double-Leg Calf Raises.

This exercise might be the most classic move for building strong calves. Like a lot of strength training practices for runners, it leverages the power of your body weight. Stand with your feet hip-width apart–being near a wall can help for balance.

The following exercises can be done just about anywhere, and the best part: They come with a lifetime “calves of steel guarantee”! Double-Leg Calf Raise. When it comes to the calves, these are your bread and butter.

The most tried and true exercise, using your body weight to strengthen your soleus and gastrocnemius. 1. It also means the best calf exercises and workouts won’t just be mere muscle-building moves. Your Moves for Better Calves Pick 2 or 3 of these calf exercises.

Here, we’ve compiled some of the greatest muscle-building calves exercises you can do to add some definition to your skinny legs. Try these on for size. Try these on for size.

For a rundown of my top 5 recommended calf exercises along with some effective sample calf workouts, check out this previous post. If you found this article helpful, make sure to take my physique quiz below to discover the very best training and nutrition program for your specific body type, goals and experience level. training_advice 5 Best Calves Exercises By 1 UP Nutrition Athletes 2/5/19. Working out and building the body is a challenge. Trying to obtain and achieve a balance is very difficult, especially when you are dealing with muscles that seem to be stubborn and not want to grow.

Another issue with obtaining a balance with the body when it comes to. Running, walking, and hiking are excellent calf-strengthening exercises, especially when you go uphill. The steeper the climb, the more your calves have to work.

Running sports such as soccer.

List of related literature:

The following calf exercises are effective for developing this stubborn muscle group.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

But beyond the exercises themselves, you’ll begin to work on shaping the entire area of the calves by varying the position of your toes during the exercises.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Standing calf stretching, balancing exercises, double to single leg calf raises, and elliptical/anti-gravity treadmill progression is included during this phase.

“Baxter's The Foot and Ankle in Sport” by David A. Porter, Lew C. Schon
from Baxter’s The Foot and Ankle in Sport
by David A. Porter, Lew C. Schon
Elsevier Health Sciences, 2020

1) Calves: standing calf raises.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

Legs (including calves) Let’s go over each one by one, learning the anatomy first, followed by the best exercises for developing each.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Strengthening exercises can begin with isometric contractions, progressing to concentric bilateral calf raises and to unilateral calf raises, gradually adding weights.

“Textbook of Remedial Massage” by Sandra Grace, Jane Graves
from Textbook of Remedial Massage
by Sandra Grace, Jane Graves
Elsevier Health Sciences, 2019

Rather the goal with the traditional limit­fed program in preweaned calves is to reduce nutrient intake early in life to stimulate premature intake of dry feeds and reduce cost.

“Encyclopedia of Dairy Sciences” by John W. Fuquay, Paul L. H. McSweeney, Patrick F. Fox
from Encyclopedia of Dairy Sciences
by John W. Fuquay, Paul L. H. McSweeney, Patrick F. Fox
Elsevier Science, 2011

Soleus Standing Calf Raise (Plantar Flexion)—Body Resistance, Dumbbells Movement—Stand, flex knees, contract abdominals, lift chest and head, press onto toes, keeping body balanced.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

In selecting calves for fostering it is necessary to realise that calves which have not suckled naturally at all in the first 6 days of life are un

“Domestic Animal Behaviour and Welfare, 5th Edition” by Donald M Broom, Andrew F Fraser
from Domestic Animal Behaviour and Welfare, 5th Edition
by Donald M Broom, Andrew F Fraser
CABI, 2015

These exercises include single-leg seated knee extension (leg extension machine), leg press, hip extension and abduction (hip machine), and calf raise exercise (both soleus and gastrocnemius)

“Tennis Medicine: A Complete Guide to Evaluation, Treatment, and Rehabilitation” by Giovanni Di Giacomo, Todd S. Ellenbecker, W. Ben Kibler
from Tennis Medicine: A Complete Guide to Evaluation, Treatment, and Rehabilitation
by Giovanni Di Giacomo, Todd S. Ellenbecker, W. Ben Kibler
Springer International Publishing, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Love your hard work and can you do a full abs workout for 6 pack or something like thhat or how to make a homemade protein shake fid after workout

  • Hello there, have you heard of “Musclegend” (search on Google)? On their website you can watch a good free video showing the way to develop visible lean muscle fast while burning fat at the same time. Christian is one of the countless guys who enjoyed positive results because of this strategy. Hopefully it will help you too…

  • Hello there, have you considered “MuscLeader” (search on Google)? There you can watch a great free video featuring the right way to gain noteworthy muscle quickly whilst eliminating body fat at the same time. Kev and plenty other guys had good success utilizing this methodology. I hope it will work for you as well…

  • how much do you think? and my brother is about 6 ft (5’11) and yes a diet is very important too. i eat generally healthy but sometimes i get off track in my exercise.:(

  • @lopoespanyol Exercise can’t increase height in adults. Once your growth plates are closed, you’re done! Freddie is 5’9 and Coach Kozak is 6’2

  • I recommend this sort of video. Youtube is good for this kind of thing.

    My best friend was previously bullied. He explained he was planning to grow muscle and strength. I did not believe him. Until he packed on 40lbs of absolute muscle mass. He tried the Muscle Building Bible (Google it). He doesn’t get bullied these days.:-) I actually signed up last week. Not to mention this mans emails are fucking great…

  • Hello there, have you heard of Simply visit this web site on On their website you can watch a nice free video demonstrating the best way to grow notable muscle mass easily. This made it easier for James to break through his bodybuilding stagnation and thus build toned muscle with no fat super fast. It may help you out also.

  • @lopoespanyol There is definitely a chance that you have some more growing left. Being healthy is the key! Including diet and nutrition.

  • For an advanced workout, im sure all of you are on this video cause you want something harder, use very heavy weights when doing these routines, it hurts but you see good results:)

  • I have been doing this every night for about a month now, I’ve noticed a small change but nothing very noticeable, how long would it take until there is noticeable changes and is there any specific foods to eat to help (diet)

  • i just do every of ur intense workout an i grew stronger and my kicks and punches got t their double speed and i request u to make a full video on full intense body workout that contains simple exercise that are very-very effective…Hope u make a video on that intense full body workout

  • wheres the donkey calf raise bro? even with just bodyweight that one seems to give me the most burn in my calves and the best stretch, good video though anyways. i think people get a lot of erroneous information about calves, saying that they are 90% genetic, which is bullshit, yes some of us (me for sure) have skinny lower legs (usually because our calves are high up our leg…so all skin, bone and tendon at lower calf) but with a lot of hard work the calves will grow just like any muscle…..and mine have started to grow nicely since ive given them extra attention the last few months! tip toe farmers walks are another good calf exercise that i like to superset with other heavier duty calf exercises like the heavy standing barbell calf raises….starting leg day with calves is another good idea if they are lagging since doing them at the end of the workout is a lot more difficult and probably less effective!

  • Crazy clip. Good movie. My brother was once a fatty. He reworked himself from 284lbs of pure fat into 212 lbs of full-strength muscle. Everybody was in shock. I just signed up myself as I’m trying to get big muscle mass. He used the Muscle Building Bible (Google it)…

  • @KozakSportsPerform how much do you think? and my brother is about 6 ft (5’11) and yes a diet is very important too. i eat generally healthy but sometimes i get off track in my exercise.:(

  • Hey there, have you heard about “MuscLeader” (have a look on Google)? On their website you will find a smart free video featuring the best way to pack on noteworthy muscle mass really fast whilst eliminating body fat as well. Steve is among the many men which had good results applying this strategy. I hope it helps you too.

  • Calves are a high rep/fast twitch muscle. Think about it, you use them constantly so in order to truly work them, you need to do a lot of reps with explosive motions. If you can do 20 with body weight, start adding weights in 20 lbs increments.
    Iso will give them endurance, but they will not gain size as fast as explosive high reps.

  • @KozakSportsPerform yea i heard men stop growing at 21-22 so id say that a decent height ill prolly reach 5’9 who knows. all i know is that exercise might help.

  • Download My Workout App Exerprise FREE
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  • This is just an amazing routine, i have an extremely low boy fat percent, and have had difficulties with calves, let’s see if I get results(I could really feel the burn)..:) thank you

  • Thanks for sharing your awesome videos Hector. This video and the 10 minute core workout are my favorite warmups for my long distance running.

  • @CJ2603 The length of someones Achilles tendon is hereditary. So when people have calf muscles that start low, then that means they have a short Achilles tendon. If you look at basketball players calves they start super high because of long achilles tendons.

    Coach Kozak
    “LIKE” us @ for the best workout motivation!

  • I’m 13 years old and I’m a wrestler, I was looking for a calve workout and I’m already getting bigger and bigger calves without a gym! Thanks bro keep up the good work!

  • WARNING! WARNING! Stretch vigorously before you do this one as that toe touch raise at 2:08 nearly threw my back out. If you have lower back issues I would not recommend doing this one at all. That exercise is almost the perfect recipe for a disc slip issue. I love this channel but there should definitely be a warning preface to this particular finisher. With some TLC was able to keep myself in commission but it nearly cost me months of steady gains.

  • Hey man, so I’m a 14 year old and I could call myself skinny-fat and if you could get a full body workout for at home or dumbells in the future that could be awesome!

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  • Haha, funny voice!

    Even more ridiculous with such a big man using the smallest kettlebell youve ever seen!
    Thanks for a good laugh!

  • Like all other gym dwellers, this quarantine has closed my gym down, went out bought some kettlebells, not really sure how to use them, found Anabolic Aliens, have been a true life saver. Never thought kettlebell workouts could be that effective, you have made a believer out of my wife and I, thanks bro!

  • How often should you train calves for them to grow?? Should I do multiple workouts for them like I do for quads, hamstrings etc…?

  • @KozakSportsPerform so, how can make them that high? i mean why all bball players are like that, is there an exercise or something?

  • Hi. Excellent video as always! I need an advice from you, guys. Im training full-body 2 times a week for a very long time. Previously i was doing a bro split but when i switched to full body my result just exploded (i even won 1st place in the bench competition in my town:D several months ago ) Since then im in big platues. My bench cant go over 120 kg and its even decreasing and also im not seeing progress in my weight as well,even that im in surplus. So what can you advice me, by this time i was following “alpha destiny”‘s philosophy (intensity day, volume day, heavy rack pulls, maxing every week and so on…) what weekly schedule i can apply to my training routine, to keep progresing? 😉 now on intesity day im maxing on different lifts and on volume im doing workouts from this channel combined to get that volume in:D <3

  • Build those calves with only a kettlebell! You will burn out quick, take a rest when you need it, then get back at it, finish strong and do better the next time. Progression is essential. Bring on the gainssssss

  • Hi Hector, Thanks for this video i have been using this every other day for last 2 months. Not injured my calf yet. And been able to enjoy running again. I used to get calf cramp/tears and not able walk the stairs for 1 week after a run. This exirse really helped me so far (crossing my fingers) Keep up the good work:) Would love a progression video to further strenghten my calves. (greetings from the netherlands)

  • Yo, listen, the exercises are really helpful, my calves are muscular enough, but they look way to powerful, how can i make them look they way like yours? pretty strong but getting thinner closer to feet? PLEASE anyone who knows how to do that respond, thanks in advance…

  • hey.. man… thanx for the video.. and one question.. why sir… actually in my ryt leg in the calf muscle… i think my veins is curving.. and i m an athlete wht to do…plz…do reply sir.

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  • Man with zero calf muscles teaching a calf workout. Worse than a barber with a shit hair cut or a dentist with a crooked grill lol

  • Damn… this combined with the finisher… dead. Ha!!! I discovered your videos searching You Tube for kettlebell workouts and you’ve taken my at home workouts to a totally different level. Such a great way to do something totally different than what I’d do at the gym. Shock those muscles into developing and kicking the plateau. Thank you for these epic videos, and for the inspiration!!! ��

  • Hi bro… Your videos are very good.
    I am 17 years old. I want to increase my thighs without weights.
    Please help me. Because I am very thin. Where as coming to my lower body it was disgusting to me to see and wear a tight fit jeans or trousers or joggers and etc.

  • This workout plus the 5 minute home body work out calves exercise will surely destroy these chicken legs.

    Btw, how many reps would you suggest? Great video guys as always

  • The one legged seated dumbbell calf raise is just Plain stupid, you’re just wasting your time doing one leg at a time, why not just do both and save some time?

    It should be renamed the one legged seated dumbass calf raise!

  • Great video but I wanna know, will this help the muscle growth in the calves like weights can?. just curious because I don’t have access to a gym where I live

  • Superlative! Thanks for sharing I love your style dropping in some high science but not too ultra technical. Keep up the great work. Subscribed��������������������‍♂️��

  • Hey guys after doing all these workouts shown by u guys my muscles have really developed a lot but my wrists r really thin nd due to this reason I hv to wear full shirts, so any workouts for wrists

  • Is there any reason some of these exercises are not done from an elevated position? That way the heal could drop below horizontal and get more calf stretch. For example.. would it be a benefit to do exercise 3 the seated calf raise with the front of the foot on a board to elevate it?

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  • Literally was looking for a calves workout with dumbbells and couldn’t see it on your channel so I did chest instead… But then this popped up yipee….. And my question is how to lose excess fat on your chest?