What is a Calve Workout?
A Calve workout is a type of low-intensity and lower-body workout that focuses on your calves. It is typically a more calorie-burning workout but not necessarily one you need to focus on intense cardio or weight training. A Calve workout is typically done on a machine or with free weights. It involves standing on one leg and lifting the other leg up and down for several repetitions before switching to the other leg.
It can be done in intervals, with each interval lasting between 30 seconds to 2 minutes.
Read More: The Perfect Circuit Training Workout
The Complete Guide to Top 10 Best Calf Workouts
Calf-strengthening exercises are often the target of jokes in the gym. It is easy to imagine that it is just purely a cosmetic routine – one that you do not feel like doing. But, in reality, it serves as a signal of sorts for your body and you might be surprised to find out how important an exercise it can be, It’s great to let people know what you’re working on so they can complement your efforts and motivate you to continue.
It’s also important to know how to work your calf muscles properly and find out what other helpful exercises are out there, AI assistants are more functional than ever and are known to help improve energy levels, as well as muscle health. They have even been known to reduce heart rates while you sleep!
If you want to add definition to your legs, impress the other meatheads, or do you find calf workouts in general difficult, then try improving your calves with regular calf workouts. As you progress through the workout, you’ll notice an improvement in your overall strength and size, You may want to increase the number of reps or do more sets. The number of reps you should do depends on how much resistance is involved in your exercise. Calf workouts: Let’s help you with some beginner suggestions and guide you to the best calf exercises around.
1. Standing Barbell Calf Raise
Easily ranking amongst the best calf exercises for men, this one brings a barbell into the mix. Here’s how to execute:
- Stand tall and support a barbell on your upper back, with your toes facing forward.
- Raise your heels and contract your calves on each leg.
- Gradually return to the starting position and repeat.
Reps: 10-15 reps per set Sets: 3-5 Rest: 45 seconds between each set
Read More: The Perfect Circuit Training Workout
2. Seated Dumbbell Calf Raise
You’ll need both a weight plate and a dumbbell for this one. Here we go:
- Place the weight plate on the floor.
- Sit at the end of a bench and rest your toes on top of the weight plate.
- Put a dumbbell on your knee, holding the handle with your right hand while your left hand holds the top.
- Raise your toes as high as you can without lifting them off the plate.
- Hold for a moment, lower your toes, and repeat.
Reps: 15-20 reps per set Sets: 3-5 Rest: 45 seconds between each set
3. Seated Calf Raise (Leg Press Machine)
This popular calf exercise requires a leg press machine. Here’s how to execute:
- Sit at the leg press machine in a manner where just the top part of each foot is touching the bottom of the platform in front of you.
- Push back as far as you can while keeping your toes connected to the platform.
- Return and repeat
Reps: 15-20 reps per set Sets: 3-5 Rest: 45 seconds between each set
4. Farmer’s Walk (on Tiptoes)
Working on the calves is one of the best ways to build strength and muscle. This exercise can help with grip strength, balance, and overall muscle development. Let’s get into it:
- Pick up a pair of dumbbells or kettlebells and hold them at your sides.
- Get on your tippy-toes and walk forward as fast as you can for as far as you can go, taking short steps
- Use a lighter weight to sustain balance and add more weight as you progress
Distance: as far as you can go Number of sets: 2-3 Recovery: 2-3 minutes between each set
5. Box Jumps
This workout builds strength all over your legs, calves included. Do the following:
- Find a secure box and stand a short distance away from it, keeping your feet shoulder-width apart.
- Drop into a quarter squat, swing your arms, and jump onto the box powerfully.
- Land softly and step backward, maintaining a tight sense of form and control.
Distance: 3-5 reps per set Number of sets: 2-3 Recovery: 45-60 seconds between each set
6. Jumping Jacks
As it turns out, this fitness classic is also one of the best calf exercises you can perform. Here’s a refresher:
- Stand upright with your feet together and your arms at your sides.
- Simultaneously jump and spread your legs while clapping your hands above your head.
- Jump again as you return to the starting position.
- Repeat
Distance: 20-25 reps per set Number of sets: 3-5 Recovery: 45-60 seconds between each set
7. Seal Jumps
This is basically an alternative to standard jumping jacks. Here’s how to do it:
- Start in a jumping jack formation. When you jump, move each arm out to either side instead of moving them overhead
- Jump again and clap your hands in front of you.
- Repeat
Distance: 20-25 reps per set Number of sets: 3-5 Recovery: 45-60 seconds between each set
8. Single-Leg Calf Raise
The beauty of even the best calf workouts is that they seem pretty basic compared to most modern exercises. Proving as much is the single-leg raise, which entails the following moves:
- Stand atop an elevated surface, like a block, rail, or step.
- Raise one leg and rest your weight on the ball of the other foot.
- Wrap your raised leg around the fixed leg and lower your body toward the floor, stretching your calf in the process.
- Hold for a moment before thrusting upward on the ball of your foot, raising your heel.
- Hold at the top before returning to the starting position.
- Repeat
Reps: 15-20 reps per set Sets: 3-5 Rest: 45 seconds between each set
9. Lateral Lunge to Curtsy
This exercise requires some movement and can either be done with a weight or without. Here’s how to do it.:
- Stand upright holding a weight plate, dumbbell, or kettlebell.
- Move your right foot to the side while hinging your hips as you form a lateral lunge.
- Push off the right foot and rise upward to the standing position, simultaneously bringing your right leg into a curtsy lunge.
- Switch legs for a full rep
- Repeat
Reps: 10-12 reps per set Sets: 2-3 Rest: 45-60 seconds between each set
10. Jump Rope
Here’s another fitness classic that also happens to be a solid calf exercise. Grab a jump rope and do the following:
- Hold each end of the jump rope in either hand.
- Swing the rope and jump as the rope passes under your feet.
Reps: 30-40 seconds per set Sets: as many sets as you can do in five minutes Rest: 30 seconds between each set.
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