Calf Workouts: 4 Best Calf Excerises for Adding Mass Fast

 

Strong, toned legs are the key to a great foundation. However, many leg day sessions focus on the upper legs with the quads, hamstrings, and glutes. If you want powerful legs that are attractive and improve your function, then you also need to focus on your calves. Not only do big calves look incredible and cause envy, but strong lower leg muscles also contribute to knee and ankle stability, increase mobility when walking or running, and improve overall movement. All you need to do is add a few simple exercises to your daily routine to create the ultimate calf workout.

 

Calf Muscles

The calves consist of two muscles — the gastrocnemius and the soleus. With time, patience, and persistence, you can build mass in these muscles for well-defined calves. A combination of both standing and sitting exercises will ensure you’re getting a rounded workout for both these muscles.

 

 

Gastrocnemius

The gastrocnemius is a two-headed muscle that sits just below your knee. It’s the most visible calf muscle and creates both knee flexion and plantarflexion.

 

Soleus 

While the soleus muscle is larger because it sits underneath the gastrocnemius, it’s less visible. It originates on the tibia and fibula and inserts at the heel to create plantarflexion.

 

Best Calf Workout

Follow along with Bodybuilding.com’s Preston Noble as he takes you through his daily calf workout. As an elite athlete with intense focus, Preston has calves that look like they’ve been carved from marble. Consequently, he’s proof that adding this 10-15 minute workout onto the end of your regular session, can result in incredible mass building and sculpting. While the range of movement for training the calves is limited, this combination of exercises shifts the position of your body to better work all angles of the gastrocnemius and soleus.

 

 

Best Calf Exercises

1. Seated Donkey Calf Raise

There are several different methods for performing donkey calf raises; however, this version uses a sled machine. This technique is an excellent option if you don’t have a workout partner, plus, you can easily adjust the weight as you get stronger. You’ll do 30 reps in total; however, the position of your feet will change for every ten reps you do. The first ten you have your feet straight, the second will be pointed in, and the third lot of reps you’ll point your toes outward. Doing so will give your gastrocnemius a well-rounded workout.

Steps

• Sit with your feet in the center of the footplates; toes pointed straight. 
• Start with your heels dropped, and calves stretched out. However, don’t lock your knees.
• Push through from the balls of your feet until your calves are fully contracted, and you’ve reached the top of your range of motion. 
• Release back down, with control, to the fully stretched position, and repeat for ten reps.
• Then, change your foot position, so your toes point inwards and do another ten reps. 
• Finally, change your foot position again, so your toes point outwards, for your final ten reps. 
• Rest for 60 seconds before completing your second set. 

 

Sets: 2
Reps: 30

 

2. Seated Calf Raise

Seated calf raises are similar to the sled donkey raises; however, it moves the focus more to the soleus muscle. Again, you’ll switch up the position of your feet for ten reps each, to work your calves from every angle, and develop them all over.

 

Steps

• Sit with the pads firm across the top of your knees, feet in the center of the footplates; toes pointed straight. 
• Start with your heels dropped, and calves stretched out.
• Push through from the balls of your feet until your calves are fully contracted, and you’ve reached the top of your range of motion. Focus on using your calves, not your thighs to get the movement. 
• Release down with control, so your heels drop below the footplate, and repeat for ten reps.
• Then, change your foot position, so your toes point inwards and do another ten reps. 
• Finally, change your foot position again, so your toes point outwards, for your final ten reps. 
• Rest for 60 seconds before completing your second set.

 

Sets: 2
Reps: 30

 

3. Calf Press on Leg Machine

Using the leg press machine is an effective and safe way to load up the weight because you have the safety catches there if you happen to reach failure. Keep in mind that while you want straight legs, you don’t want to lock out your knees. Also, ensure that the seat is positioned so that you can achieve the full range of flexion through the ankle. This calf workout also helps to build stability in the ankle, as well as mass in the calves.

 

Steps

• Position yourself into the leg press, placing your toes on the bottom edge of the press plate, pointing straight. 
• Push out until your legs are extended, then continue to push up with the balls of your feet until you feel a full contraction of the calf muscles. 
• Release your feet, bringing the weight back towards you until your calves are fully stretched. Keep your legs straight but not locked. Repeat for ten reps. 
• Then, change your foot position, so your toes point inwards and do another ten reps. 
• Finally, change your foot position again, so your toes point outwards, for your final ten reps. 
• Rest for 60 seconds before completing your second set.

 

Sets: 2
Reps: 30

 

4. Standing Calf Press

The final calf workout is standing calf presses. This exercise is easy to do anywhere, so it’s great if you don’t have access to a gym. All you need is something to stand on the edge of — it could be an exercise platform, weight plates, or even a plank of wood. You’ll also need two dumbbells, one for each hand. Not only will this exercise build your calves, it will increase ankle stability, and also work your other lower body stabilizing muscles.

 

 

Steps

• Stand with your heels hanging off the back of your platform; your weight should be on the balls of your feet. You’ll keep your toes pointed straight for all 30 reps. 
• Hold your dumbbells in either hand by your side.
• Lower your heels down to below the top line of your platform.
• Drive up, using your calf muscles onto tiptoe position.
• Repeat for 30 reps, then rest for 60 seconds before completing the second set.