DOLCE LIFESTYLE: 3 Moves to Bigger Calves

by Samantha Coogan, MS, RDN, LD

Wondering how to get big calves? Here are three exercises that will build calf muscles.

1. Standing Barbell Calf Raise

• Start with the barbell on your back as you would for a back squat. Load the bar according to YOUR ability level. An empty barbell would be fine to start.
• Stand with your feet slightly more narrow than shoulder-width, with the balls of your feet on top of plates
• Contract your calves and press up as far as possible onto the balls of your feet. Hold for 1 second at the top and slowly return all the way down to the ground. Repeat for 10 reps x 3 sets

2. Bent-Over Calf Raise

• Set up so that there’s some type of weight positioned on your lower back (weight chain belts work well here). Bend over to a 45º angle and keep legs straight.
• Contract your calves and press up as far as possible onto the balls of your feet. Hold for 1 second and slowly return down to the ground. Repeat for 10 reps x 3 sets.

3. Incline Calf Raise

• Load up a leg press machine and keep your legs straight. Place the balls of your feet on the platform with your heels hanging off.
• Contract your calves and press the platform up as far as possible. Hold for 1 second and release back as far as possible. Hold for 1 second at the bottom and repeat for 10 reps x 3 sets.

DOLCE LIFESTYLE: 3 Moves to Bigger Calves