In contrast to the classic calf raise, this exercise places greater strain on the soleus muscle (the deeper calf muscle) because the hip angle is changed.

Execution:

Sit on a bench with your feet flat on the floor and place the weight on your thighs (e.g. barbell or a special machine).

Now lift your heels as high as possible by pushing off with your calves and lower them again in a controlled manner.

By using the Smith machine, you can lift the weight in a controlled manner and place greater strain on your calves.

Execution:

Place your toes on the lower platform of the Smith machine.

Place the barbell on your shoulders and lower your heels to feel a stretch in your calves.

Push yourself up until you are fully standing on your toes.

The basic exercise for strong calves. It can be performed on various machines or with your own body weight.

Execution:

Stand upright , feet shoulder-width apart.

Stand up on your tiptoes , tensing your calf muscles.

Slowly return to the starting position .

Variation: Perform the exercise with your feet straight, turned outward, or turned inward to work different parts of your calves.

Difficulty:

For beginners: With body weight.

Advanced: With dumbbells or barbell.

Jumping rope is an excellent exercise for the calves because it challenges the muscles at different angles of movement while increasing endurance.

Execution:

Jump your feet up at the same time, concentrating on actively using your calves.

Try jumping continuously for a longer period of time to improve both muscle tone and endurance.

This exercise is performed with a leg press and is an excellent way to work your calves without having to keep your balance.

Execution:

Sit on the leg press and place your feet on the platform with your toes pointing forward.

Push the weight up and slowly lower your heels towards the floor.

Lift your heels as high as possible, tightening your calf muscles.

Then slowly lower the weight back.

Single-leg calf raises increase the load on the leg being trained and allow for better isolation of the calf muscles.

Execution:

Stand on one leg with the other leg slightly bent or left in the air.

Perform the calf raise as in the classic exercise by pushing yourself up onto your tiptoes and tensing the calf muscles at the highest point.

After the desired number of repetitions, switch legs.