An Simple to follow Effective Calf Workout


Quick Calf Workout to Add Definition to Your Calves

Video taken from the channel: Bowflex


Follow Along Calf Muscle Exercise

Video taken from the channel: Lisa Maree


Quick Burn Calves! Best Workout for Sexy, Slim Calves!

Video taken from the channel: blogilates


Quick Calf Workout! Tone Your Calves!

Video taken from the channel: Lilly Sabri


You NEED this CALF WORKOUT *get slim calves quick*

Video taken from the channel: Sanne Vander


14 Calf Exercises for a Killer Calf Workout

Video taken from the channel: Redefining Strength


Intense 5 Minute At Home Calf Workout #2

Video taken from the channel: Anabolic Aliens

An Easy to Follow Effective Calf Workout Jump Squats Two sets of 12 reps. Standing Calf Raise Three sets of 15-20 reps. Jumping Jacks Three sets of 20 reps. Ankle Mobilization

Instructions: 1. Hold a dumbbell in your left hand. Use wall or a rail as a support. 2. Stand on the edge of a box or raised surface with your heel & mid foot of your left leg. The ball of your left foot 3. Raise your left heel as high as possible.

4. Pause and slowly lower your heel down below. Your Moves for Better Calves Standing Calf Raise. The top move when it comes to calf work. Either set up in a Smith machine, with the weight on your Seated Band Pushes. These are great for working through progressive resistance and using resistance band.

Sit down with Explosive Calf Step-up. Single Dumbbell Calf Raise Put a weight plate on the floor and rest your toes on it whilst sitting on a bench. Place a dumbbell on your knee, your right hand holding the handle whilst your left.

How to: Begin by standing with your feet shoulder-width apart. Draw your abs inward to stabilize your body as you lift up onto the balls of your feet, keeping your knees straight but not locked. Seated Calf Raises are THE best exercise to hammer the soleus directly. They have to be a staple in any leg and/or calf workout routine. (1) Load a plate machine. Sit upright with a tight core.

Calf raises are the classic calf-strengthening exercise. They use your body weight to strengthen and tone the gastrocnemius and soleus. Starting position: Stand near a wall for balance. Place your. Let the gains begin (and keep coming) here Subscribe to this channel here If you are like man.

An effective calf workout does not have to be long to be effective. It is actually not ideal to workout your calves more than 20 minutes max, or any other body part for that matter. More is not better. There is a law called the law of diminishing returns, and it applies to many things in life, including bodybuilding.

Hold a dumbbell in each hand with your feet hip-width apart. 2. Hold the dumbbells by your sides, keeping your shoulders down. 3.

List of related literature:

This is especially valuable in calf training, since our normal use of the calf when we walk and run involves mostly the mid-range function.

“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

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

Of these, the calf muscles (calf pump) is the most effective.

“Undergraduate Surgery” by A.K. Nan
from Undergraduate Surgery
by A.K. Nan
Academic Publishers, 1997

Calf raises isolate the calf muscles and take very little from the rest of the body.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

This stimulates the calf to follow.

“International Wildlife Encyclopedia: Brown bear cheetah” by Maurice Burton, Robert Burton
from International Wildlife Encyclopedia: Brown bear cheetah
by Maurice Burton, Robert Burton
Marshall Cavendish, 2002

Play and Exercise It is important for normal and healthy development that the calf receives regular exercise.

“Biology, Medicine, and Surgery of Elephants” by Murray Fowler, Susan K. Mikota
from Biology, Medicine, and Surgery of Elephants
by Murray Fowler, Susan K. Mikota
Wiley, 2006

Hold the weight at the top and squeeze your calf muscles for one second.

“Body by God: The Owner's Manual for Maximized Living” by Ben Lerner
from Body by God: The Owner’s Manual for Maximized Living
by Ben Lerner
Thomas Nelson, 2007

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

This is followed by a basic calf raise exercise using body weight on the floor, progressed by increasing the load and speed of the eccentric lowering.

“Sports Rehabilitation and Injury Prevention” by Paul Comfort, Earle Abrahamson
from Sports Rehabilitation and Injury Prevention
by Paul Comfort, Earle Abrahamson
Wiley, 2010

Note: To make this exercise harder and work your calf eccentrically, lower yourself slowly down on one leg and then rise up using both legs.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 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 you saying to make ourselves stronger been on this June challenge and I am not seeing the results I want but I feel so amazing thank you

  • Will my calf give more milk when she grows up if I let her do this everyday?

    J kidding, really really innovative and motivating workout
    I really appreciate you MIKE
    LOVE FROM INDIA ������

  • I love that you can see his pain.. I love that he has to stop for a second and shake it off. I love that we can hear everything he’s feeling. I love that he hypes you up! Unlike any other channel!!

  • Okay so I originally started this yesterday and…
    Day 1: I could feel the burn all throughout the day but Then again I did it twice.
    Day 2: I’m doing this for now on 3 times a day and honestly same thing just a little burn but I feel like it’s working.
    Day 3: Sorry I was late on updating still burns.
    Day: 4 It hasn’t even been a week and I’m seeing some results and I got used to the burn and I’m gonna keep going.

  • Cool, the last one is attention srance and the beginning of a couple stances offensive and defensive in king fu. Chinese martial arts

  • How do I manage my terrible balance? I find that for the first two I can never do a full minute without tipping too forwards or backwards and I have to put my heels completely down and try start up again and get back into a rhythm… Am I able to do it with one hand just resting against the wall for balance? Not leaning against it or anything that will take strain off the legs, just resting there for balance so I don’t topple over… will that affect the results r anything or will it still work the same as if I’m doing it without a little help from the wall?

  • Does this workout burn the fat of the calves to make them skinnier or just reduce the muscle? I’m confused, I’m quite insecure about the bottom on my legs so am curious to know if this will work?xx

  • Okay its my second day��its amazing but im worried cuz i don’t want to gain muscle cuz my calves are big enough i just want to slim them.Is it possible to get more muscular?��and sorry for my english��i would be happy if someone answer!

  • Hi mam gd mrng i have complete 5 months ago Achilles tendon repture surgery.. But still not walking normally plzz suggest some exercises mam���� waiting for your reply ��

  • Should i do this for my big and jelly calves? What gonna happen if i do this? Toner or slimmer? Which one is better? But i want toner and slimmer��

  • I’ve done this for 6 days so far and out of curiosity i measured today instead of tmr and I’ve lost 1cm on both my calves❤️�� btw i do this two times a day and my calves went from 36.5cm to 35.5cm so i would recommend

  • i’m gonna try to do this bc i love her workouts bc they’re the only ones that work on me:D
    day 1: it freaking BURNSSSSSS i couldn’t even complete it:(

  • i want to do this but im scared of getting bulky legs like men does this burn the fat there? or does it tone and harden the fat that is there into muscle? i wan to try and slim them down. also wat measurements should they be mine are 14 inches.

  • Thanks. Lots of ideas to find what suits you. Love the simple tip toe style ones. So does walking in heels strengthen calves too? And do the exercises help you walk better in heels?

  • Hi, I want to ask something out of curiosity. I have seen guys doing leg workout without shoes and on bare feet. Is it advisable? What difference will it make?

  • Day 24 of the beginner’s calendar is complete. Great calves exercises but I learned that my balance is nonexistent. When I do this video again I should hold on to something as I spent most of my time keeping my balance instead of actually doing the raises. But, my heel did not touch the floor during my balance issues so I guess they were still working out. Great video!

  • I used to do blogilates’ calf workout last time which was similar to this and I felt like it hurt my calves so bad and I didn’t really see any changes while only getting pain
    Now I do April Han’s calf workout which is mostly all stretches to relax the muscles..I don’t see any difference too…I’m just really sad cause my overall body looks good but my calves are huge��

  • Does this make my calves a lil bit muscular? Cuz ive read an book abt exercise that says if u tip toe everytime it will make your legs muscular?
    (lol sorry if i aint good at englishh)

  • I did this two days ago and it hurt yesterday but HOO BOY does it hurt today. I could barely stand up all the way when I got out of bed this morning �� I love that I can feel myself getting stronger!

  • Lili you are amaaaazing
    Where have you been from me!
    I am so glad I found your channel
    Surprised by the amount of the free programs you offered as a welcome
    I started seeing real results in just less than a month
    You make the workout so fun and you seem so familiar and close to the heart ❤
    Wishing you all the best, ya life changer ������

  • This is my measurements today, I’ll come back the 1st September. I’m 159cm and 166 lbs.

    I do this workout and Emi Wong 10 minutes stretch workout
    calves: 39 cm (15.5″)

    Please motivate me, I always lose motivation after 3-4 days since I don’t see results (I know it’s impossible to see results this fast, this is why that’s my biggest problem when I try to lose weight)

  • Nice variety. Thanks. My gym is doing some renovations, I spoke to the equipment manager about the landmine attachment. He said he would put it on his list of equipment to be purchased. I’m happy about that. I love variety in my routine, this will be a nice change. Appreciate the new vid‼️

  • I did this yesterday, and now everytime I walk it feels like I’m gonna have cramps LOL HAHAHAHAHHA the muscles hurt bruh HAHAHAHHA

  • Thank you so much ❤️ Believe me or not… I started working out only after watching your videos��. You motivate me to not give up and you are just AMAZING Sanne��!!! You are the perfect role model ❤️��

  • We did a routine similar to this in dance in highschool. Good Lord, the burn!!!! But it’s so satisfying and my calf’s looked BOOM back then lol. When I would flex my guy friends would get jealous haha. I have ZERO idea how my teacher did this routine 6 times a day… I could NEVER

  • Good tips Lady �� I realize that it’s important to work on ankle mobility to do properly those exercise…I’m on it �� thank you for sharing Cori ��

  • Should have included some tibialis anterior-work, too. Toe raises. Many people train the back side, but I don’t see many training the front of the calf

  • To everyone who wants to see if this works, I’m going to try this workout for a whole month see if it works! Like to stay updated ✨��
    Start: Both 32.6cm

    Day 1: Burned a little but I’m kind of use to it because I normally do 180 Calf raises a day

    Day 2: Done! I’m also doing 2 other workouts by Sanne right now, but they focus on the thighs

    Day 3: Done ✅

  • Best leg day ever! Just finished your 5 minute leg video and your glute vid before this one. It’s gonna be tough walking tomorrow!

  • The moment I saw “3min” like yayyy
    Done for the day ��
    My calves feel awesome!!!
    In the second stretch, I can also feel my inner thigh burn
    And am getting these for free
    Appreciate ��

  • So I started from yesterday and I will update it so that I will do it every day����
    Calves: 36.5 cm
    Day 1 ✓
    Day 2 ✓
    Day 3 ✓
    Day 4✓
    Day 5✓
    Day 6 rest����
    Day 7 ✓
    Day 8 ✓