Tight calves cut a much better figure than contourless matchsticks that reach from the knee to the shoes. With the right exercises for the lower legs, you can also really boost muscle development in the lower legs. Exercises for the lower legs are also hugely important from the point of view of performance in sports - and yet they are neglected by many athletes.
Standing calf raises with the barbell
The standing calf raise is the classic exercise for the lower legs. Here, after learning the right technique, you can work with a lot of weight and make your lower leg muscles glow. All you need is a barbell. To make the exercise more challenging later on, you will also need two thick weight plates.
1. Grasp the barbell slightly more than shoulder-width apart and rest it on your neck muscles as you would for squats.
2. Stand at about hip-width with toes pointing forward.
3. Tighten your abdominals and lower back and push up from the balls of your feet as far as you can.
4. Hold the tension briefly and then slowly return to the starting position.
Tip: If you want to make it a little more challenging, use two high-quality weight plates as a step. In this variation of the exercise, the balls of your feet rest on top of the weight plates at the beginning. Your heels, on the other hand, are on the floor. Because the load path is longer, the calf muscles are subjected to greater strain. Ergo: The load stimulus is greater.
The 3 best exercises for the thighs
Sitting calf raises on the machine
If you have a high-quality machine for calf raises, the training is even more comfortable. In principle, the exercise sequence is the same. The fact that you can quickly change the weights and that a fixed step is already integrated for the utilization of the maximum range of motion, there are further advantages that other exercises for the lower legs do not offer.
Single leg calf raise with dumbbells
The single-leg calf raise with dumbbells is the supreme discipline among exercises for the calves. This exercise not only requires a great deal of strength from the primary target muscles, but also stimulates numerous smaller accessory muscles. The reason is simple: the one-legged execution means you have to do a lot more stabilization work. Here's how.
1. Pick up two dumbbells and stand with your feet closed.
2. Make sure you balance your body's center of gravity on the leg with which you first perform the exercise.
3. Next, push off the ground as you would in a classic calf raise. The movement is exclusively from the foot.
4. Hold the position at the highest point of tension and return to the starting position.
5. Then switch legs.
Tip: You can also use a weight plate as a step to make the exercise even more intense.
Conclusion - The best exercises for the lower legs
All too often, the lower legs are neglected during training. Many athletes also think that they absolutely need special machines to perform exercises for the lower legs. Fortunately, you can already achieve a lot with the training with a few high-quality barbells and dumbbells. For particularly ambitious athletes or those who like it comfortable, the appropriate training equipment for the lower legs is a good choice.
Find your right calf machine at an unbeatable price now!
Editors fitnessmarkt.de (EA)
Image credit: #72920927-Minerva-Studio-AdobeStock
Published on: 14 September 2019