Calves
Lying Leg Curls |
Standing Single-leg Calf Raises |
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Priority: Calves (Soleus)
This takes the place of Seated Calf Raises for working the Soleus. Besides working the soleus they also hit the hamstrings and are done before Single-leg Calf Raises. |
Priority: Calves
This exercise gives your Calves symmetry and more strength. Keep your knees locked and use proper form with a controlled tempo. It is typically done after doing Lying Leg Curls and is a great finisher for your calves. Proper form and controlled tempo are priority over amount of weight used. |
3 Positions Standing Leg Raises For Different Needs
Diamond calves make female legs sexy in heels and there are many ways to achieve this for each body type but the moves are always the same:
Priority: Full Calves
Toes-angled-outward works inner head of calf for diamond shape; Toes-pointed-inward hits the outer calf, and Toes-pointed-forward hits the back of calf. Keep your knees locked and use proper form with a controlled tempo.
- Toes Pointed In
- Toes Pointed Out
- Toes Forward
Priority: Full Calves
Toes-angled-outward works inner head of calf for diamond shape; Toes-pointed-inward hits the outer calf, and Toes-pointed-forward hits the back of calf. Keep your knees locked and use proper form with a controlled tempo.
High Weight, Low Reps Body Type: Ectomorph
Morgan V likes fast work outs and her personality is to just get it over with so she does high weights with low reps. |
Medium Weight, Medium RepsBody Type: Ecto-mesomorph
Rochelle James doesn't like heavy weights and is a hard gainer in her calves so she does medium weights and medium reps. |
Light Weight, High RepBody Type: Endomorph
Vikki V is trying to reduce the size of her calves and is an easy gainer in that area so she does light (but still appropriate) weights and high reps. While this seems counter intuitive, you lose mass by constantly working a muscle. |
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