There are many exercises that bodybuilders use to work their lower leg muscles. This article will help you choose the most effective ones for gastrocnemius and soleus muscles, as well as calf muscles which together form those strong athlete’s legs. The following lower leg exercises will help you build strong leg muscles.
Standing Calf Raises
The goal: the exercise works gastrocnemius and soleus muscles that form lower leg muscles.
Starting position: place the bar across your shoulders, as if you were setting up to do a barbell squat. Position the balls of both feet on 4×4” or 2×4 ” foot block. Make sure there is 8-10 inches of space between your feet (the balls of both feet point forward). The higher your toes are positioned, the better.
Execution: straighten your knees and lift your heels as high as you can. Return to starting position slowly; repeat. You can do this exercise holding a dumbbell in one hand.
Training tips: you may find it difficult to keep balance, but if you do it slowly you should handle it. Calf muscle exercise machine will help avoid the balance problem.
In the second set, position your toes outward at 45 degree angle. In the third set, point them inward at the same angle. Each position works lower leg muscles differently.
Walking Calf Raise
The goal: the exercise develops calf muscles of the lower leg.
Starting position: grab middle weighted dumbbells or place the bar across your shoulders and stand with your back straight.
Execution: walk around the gym and make sure you lift your heels as high as you can with each step. Keep walking until you feel a pleasant fatigue in calves.
Training tips: once you warm up your calves enough you can jump slightly with each step.
Calf Raise- Single Leg
The goal: this exercise works gastrocnemius and soleus muscles that form lower leg muscles.
Starting position: grab a dumbbell and place the balls of one foot on 4×4” or 2×4 ” foot block.
Keep balance holding to something steady. The higher you can lift your heels, the better.
Execution: step on the foot block with one leg keeping it straight. Bend the other knee slightly and lift your heel as high as you can. Return to starting position slowly and do another set. Make sure you do the same number of reps and sets on the other leg.
Training tips: if you lift and lower your heel slowly, you’ll easily keep the balance. You can also use calf muscle exercise machine.
