The BEST Damn CALVES Workout (HOME CALF EXERCISES!!)

The BEST Damn CALVES Workout (HOME CALF EXERCISES!!). Got tiny calves that you're looking to get BIGGER fast? This gruesome calf routine is designed for you. Be warned, this is NOT easy.

I know I sound like a broken record but AVOID THOSE QUICK AND LAZY HALF REPS. I know it seems like you’re completing your sets quickly so it must be a good workout, but in reality you’re not achieving the all-coveted time under tension, and micro muscle tears that come from doing the exercise properly.

Exercise 1: Bunny Hops (2-3 sets for 45 seconds)
The most important thing you want to remember when doing this exercise is DO NOT LOCK YOUR KNEES. This can lead to injury and hyper-flexion. Remember: this is also not a squat jump, so you don’t need significant knee flex soon when performing the jumps.

Exercise 2: 3 Second Negative Calve Raises (3 sets of 10-12 reps)
For this exercise, you are going to need to grab something to stand on that is a few inches tall (for example a piece of plywood, a weight plate, etc.). This is going to allow for a much deeper stretch of the muscle when performing the exercise. Remember, we’re just doing a movement here. You want to be squeezing and contracting every rep. Practice your mind-to-muscle connection to get the most out of all these exercises. At the top of this exercise, perform an isometric squeeze. Meaning you are going to pause at the top of the exercise when your calves are super contracted so you can increase the time under tension.

Exercise 3: Unilateral Calf Raises
For this exercise, you’ll want to find some stairs. Whether that’s inside at your house, at a gym, or a park. Starting at the bottom level of the stairs, perform 5 calve raises and repeating this on both sides all the way up to the top of the stairs. Remember to get that FULL repetition and squeeze the muscle at the top of the movement to get the most out of the exercise.

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