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No Extra Skinny Calves – Full Exercise Plan

Summer is just around the corner and that means many of us will take off our long pants and jeans. While this is generally something to look forward to, if you want legs to be proud of, then it’s time to get those skinny calves exercised! Current fashion seems to favor longer shorts and this only helps to keep the focus on the often overlooked lower leg muscles.

Much is written about calf training and how difficult it is to improve thin calves as the calf muscles are constantly in use and are therefore resistant to growth. All you have to do is look at the calf development of a typical obese person to see that frequent (and heavy) lower body exercise can result in large calves!

The calf complex is made up of two main muscles – the gastrocnemius and the soleus. Gastroc crosses your knees and ankles and is the larger of the two calf muscles. It’s usually most active when your knee is straight. The soleus just crosses your ankle and is the smaller, lower of the two calf muscles and is more active when your knee is bent. To maximize your calf development, you need to train both muscles with a variety of rep ranges.

Your calf muscles are very efficient. That is, they are strong, powerful, and have high levels of muscular endurance. This means a couple of sets of Calf raises at the end of your leg workout, it won’t do you much good. If you are serious about packing beef on your lower legs, you need to train your skinny calves hard and often.

no more skinny calves

The “Skinny Calves” training

Do this workout three to four times a week on alternating days. Make sure you start each workout with a warm-up that consists of light cardio, joint mobility, and dynamic stretching. Also, just to be safe, do a light set of each exercise before starting your workout. When done, make sure you straighten your calves to

a) minimize the likelihood of sore muscles after exercise and
b) stretch the fascia around your muscles to allow growth.

Finally, make sure that your diet supports muscle growth by making sure you are consuming a lot of protein, complex carbohydrates and eating good quality ones Shake or snack after your workout.





Type of set

1 One-legged calf raise



30 seconds

Non-stop superset

2 Seated calf raises



60 seconds

Straight sentence

3a Machine for standing calf raises



90 seconds

Super set

3b Ankle jumps



4th 10% incline uphill


3 minutes

N / A

N / A

The “Skinny Calves” workout uses a number of training systems:

For non-stop supersets, do a set on your left leg, then immediately do a set on your right leg. Without pausing, do a second set on your left leg and again on your right leg. Continue until you have done all three sets.

For even sets, simply do the specified number of reps, rest for the prescribed amount of time, and then repeat.

In the case of supersets, carry out the first exercise labeled 3a) and immediately after completion the second exercise labeled 3b). Rest for the prescribed time, then repeat.

The calf exercises – descriptions and execution

1. One-legged calf raise

Stand on a stable step so the ball of one foot is on the edge and the other foot is slightly crossed behind the ankle. Hold a dumbbell in the same hand as the calf you are targeting and use your free hand for balance.

Keeping your knee straight, lower your heel under your toes as much as possible, then press down through the ball of your foot and lift yourself up as high as you can. Imagine trying to look over a wall! Continue with the specified number of repetitions, then switch legs.

2. Seated calf raises

Using a booster, sit down so that the balls of your feet are on the edge of the step and the thigh restraint is comfortably over your legs. Release the weight and lower your heels below your toes as much as possible.

Press down on the balls of your feet and hold them for a second. Lower your heels and repeat the process. If you don’t have access to a seated calf machine, you can do a similar exercise using an exercise bench, step, and weight plate above your knees.

3a. Standing calf raises on a machine

Stand the balls of your feet on the edge of the step with a calf raise machine and position your shoulders against the shoulder pads. With your legs straight and core tensed, lower your heels as far below your toes as possible, then press the balls of your feet. At the top of the movement, pause for a second to release the momentum and make the exercise more effective.

3b. Ankle jumps (calf jumps)

Stand with your feet together and your hands on your sides. Bend your knees slightly, then jump in the air as high as you can. Really focus on aborting the balls of your feet instead of using your thighs. Land lightly and jump up again immediately. Imagine the ground is scorching hot, so spend as little time on the ground as possible and as much time in the air. Get up high and try to be as explosive as possible.

4. 10% incline uphill

The exercise is self-explanatory. This simple exercise is designed to end your workout and challenge the endurance fibers of your calf muscles. Simply set a treadmill on an incline of 10% or more and walk at a steady pace.

Focus on really shedding your toes. Speed ​​isn’t too important, but don’t dawdle – 5-6 km / h is about right for most people. If you find this exercise fairly easy, try increasing the incline, grabbing dumbbells, or putting on a weight vest to increase the intensity.

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