Home Gym Calf Exercises

How to build big muscular calves without a calf raise machine.
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In this video you're going to learn how to perform a very effective muscle building calf workout using minimal exercise equipment. All you'll need is some basic free weights, a barbell or a set of dumbbells.

[@MAGAMAN]

You can also do this standing holding the barbell like you would at the top of a deadlift. I've been doing it this way using straps so my grip strength doesn't give out. It also does a little bit of traps work holding all that weight.

[@eukleidesk6759]

It seems easier to balance that way too.

[@haczabim]

I'm going to try that but I worry about balance

[@KurokamiNajimi]

This way is better because it’s harder. The problem with calf training without a machine is it’s hard to overload without either grip giving out or their just being too much weight on your back. And you can’t do seated unilaterally unless it’s with a dumbbell but a dumbbell isn’t enough weight. The best solution I’ve come up with is to put on a weighted backpack/vest. To wear a backpack with more than around 50 pounds you get on the floor and roll forward on your knees with a mat and then stand up. Or you if you have a bench or something that you can put all the way up the wall and then start on your knees put it on and stand. Weighted chains are good for backpacks

[@marktheregulardude8651]

I have genetically small calves. I don't train much but I just got my hands on some equipment for home. I can't wait to do this at least twice a week. This will really help me out, appreciate this!

[@Fishplants]

How did it go ?

[@marktheregulardude8651]

@Fishplants honestly, my calves are still small but bigger than before and more defined. I do about 10 sets twice a week, aiming for 10-12 reps. Slow up and slow down, NO bounce (important, control and feel the burn, raise it without momentum, drop slowly). Some reps are standing calf raises with weights on my shoulders. There is now a clear cut definition between both calf muscles. Definitely recommend this to anyone and everyone. I have small legs/ankles because of my insertions and my calves are small, BUT I can definitely outlift some folks on seated calf raises. I can do about 135 on machine seated calf raises when I go to the gym, which is more than I see most do. Definitely use a yoga matt to support the weight when doing these as shown in the vid

[@Mr-mopar]

@@marktheregulardude8651same issue here with calves but I did find something that help me pack on a half inch really fast. I take a small kettlebell I started with a20lb one. I sit on a bench with leg straight out foot hanging off the end. Then place the kettle bell over the door and raise it up and down. This works out your tibialis muscle which will make your leg look bigger..

[@JAC3DG33K]

Yep I learned the hard way not to go too extreme on the weight for seated calf raises

[@robe9796]

What happened if you don’t mind spilling the beans

[@Kahzix]

joseph ratliff guess we’ll never know

[@mmmmm_monke55]

He probably tore his calf I've done it before doing this exercise put way to much weight on😂

[@JAC3DG33K]

Snapped up my ankle and was out for a couple months. For some reason I did not get the original message in my notifications

[@Kahzix]

@@JAC3DG33K dak Prescott type beat

[@DrAudioBot]

best fitness channel on YT. period.

[@Kazoxi]

AthleanX?

[@phoenix-kenzodapathaan5568]

Nice one Lee, and didn't think of that myself and sometimes the simplest ideas are the best. Will be trying it on tomorrow's training. Also, you are a brilliant coach and have solid knowledge in a no nonsense approach 👍🏽👍🏽👍🏽

[@phoenix-kenzodapathaan5568]

+Lee Hayward Thanks for your expert tip and did today for my workout and used towels but gonna buy some thick pipe insulation and use on the bar and may be more comfortable. I am made up with your reply. Thanks Lee, ur the man 👍🏽💪🏽👈🏽👌🏽👍🏽

[@paporomanroman5304]

Old school excercise style👍

[@SavarkarManeTikhapan]

I have realized having a big strong barbell and lots of chunky weight plates are enough for any gym thanks coach😂❤. Machines are useful and fancy but expensive

[@udaybali356]

very cool was searching for this!

[@TotalFitnessBodybuilding]

You're welcome, glad you found the video helpful.

[@asceticboy2427]

thanks man

[@ilhamdawlat461]

thank you for the great video Lee.

[@tabarnakopoulos]

thanks for the tip.

[@EST-303]

In a try these all tomorrow thank you bruh

[@TotalFitnessBodybuilding]

Let me know how they work for you!

[@EST-303]

@@TotalFitnessBodybuilding bruh it went crazy got a amazing pump, you actually saved me a lot of money was gone but me a calf machine thank you 😂💪🏽

[@MohamedAli-ki7op]

waaw good job

[@alex-mj1lq]

fantastic video

[@TotalFitnessBodybuilding]

Glad you enjoyed the video.

[@kassemnjm911]

Thanks man👍🏼

[@Advection357]

Lee was obviously genetically blessed in the calves department.. among other things :P PS: My gym got a sitting calf machine... but no standing... so I use the smith machine with a platform for that.

[@itayhazan1247]

Thanks very much

[@TBaroon]

Thanks man !

[@josian5959]

I like to do 4 sets of 15 reps for Those 2 exercises

[@happyjunki3]

Thank you so much for this video!

[@TotalFitnessBodybuilding]

Glad it was helpful!

[@djouinibadreddine6495]

thanks man been looking fr this one

[@ma3str0o]

any advice for donkey calf raises without machine ?

[@terrele1383]

just when i needed it u posted a vid haha great one lee! also i wanted to ask u my chest is my biggest part of my body and i want to get some proporitions with my shoulder because they arent really that big how can i do that?

[@terrele1383]

+Lee Hayward allright thanks man!also is doing shoulders and legs and then rest day after and then hit shoulders again with some other part ok?

[@josea.8815]

I like to do 3 sets of 20 reps For each exercise

[@erickbarriga2031]

Man, your calves are bigger than your arms, don't they? jaja. Great routine! Thanks Lee!

[@jaron3638]

Thanks

[@hugobadillo2799]

Good old quality content ;)

[@TotalFitnessBodybuilding]

Glad you enjoyed it.

[@JosianOcasio]

Hi lee: Can I do 3 sets of 15 reps?

[@TotalFitnessBodybuilding]

Sure, that's fine.

[@RinkuHeroOfTime]

which one is better to get bigger calves, sitting or standing

[@Advection357]

Standing works the outside of the calves more... the 2 bumps at the top. Sitting works the soleus more.. which is the long muscle under the calves.. do both so u have a balanced and well developed set of calves.

[@mikep3322]

Cool video I started doing these also with dumbells. How many sets for growth

[@TotalFitnessBodybuilding]

3-4 sets per exercise will be plenty.

[@koleary1798]

Hi Lee, (or anyone who can answer this), how are calf muscles so strong? I weigh 168ish and yet I can do one legged calf raises. No other muscle group can lift my body in a unilateral isolation exercise. What's the deal?

[@koleary1798]

+Lee Hayward Thanks Lee! Sounds really simple once its explained ha

[@petersmith3984]

It's because the calves are made of denser muscle fibres and must be Realy bombed to hit them properly.

[@koleary1798]

@@petersmith3984 blast from the past lol. Thanks for the reply!

[@thatoseth8874]

Wow

[@luciddremora7480]

Hey guys im a 17 Year Old male and a few months ago i got nerve damage on my right upper body and its hard to go back to normal lifting pushups are also hard to do And i cant lift wieght my left arm can what is a great way to recover from this? any help is appreciated

[@ConstantGains]

Lucid Dremora go to a chiropractor

[@jonwill]

Don't forget front foot raises to complete the lower leg and protect against shin splints.

[@SeanCook]

I second that! I add them in between calf exercises.

[@TheBeagleBrigade]

This may be a stupid question and really late to the party but they look like the same exercise just one standing one sitting. Do you need to do both or is one just an alternative to the other?

[@TotalFitnessBodybuilding]

The difference is the standing calf raises are doing with the legs straight and the seated calf raises are doing with the knees bent. You need both to maximize calf development.

[@TheBeagleBrigade]

@@TotalFitnessBodybuilding ahhhhh gotcha ty. Guess my leg workout will be longer next time. Did the standing exercise and my calves are burning today. 👍

[@aliender9414]

Dopee!💪🔥🙏

[@xXSUPREMEOMEGAXx]

that first one I have been doing but it hurts heaps because I didn't even think of padding haha looks like I'm going to cut up a pool noodle

[@godsmercy7479]

how do i do the standing barbell calve raisers without any shoulder or back pain?

[@TotalFitnessBodybuilding]

If it hurts to hold a barbell across your back, don't do it. You can hold dumbbells in your hands for extra resistance for the calf raises instead.

[@arieldabalsa]

Use a safety squat bar. The biggest reason it was made is to prevent shoulder stress and injury

[@OnePieceOfOddish]

Hi Lee, I have long limbs genetically and I'm fairly tall (6 1), it makes my arms and legs look a lot skinnier than they actually are, is there a way to get past this?

[@Bubumartel]

Sadly, the only way to get past this is to build muscle mass. Smaller people with look fuller with less muscle mass than it takes for a taller person. It's like this and we can't do anything to shortcut it!

[@OnePieceOfOddish]

Bruno Martel looks like the work continues then :P

[@chriswaltman368]

What rep range do you like for building strength (not just size)

[@TotalFitnessBodybuilding]

For calve work I'd recommend keeping your reps in the 8-10 rep range. No need to go any lower than that.

[@joseocasio4929]

hi lee, is it okay to do for these calf exercises 4 sets of 15 reps

[@mustafatvs]

my calves are quite fat what could I do?

[@Kazoxi]

Lose weigt

[@essam.salama]

am i suppose to bend my knees

[@essam.salama]

+Lee Hayward thanks for the information . Totally appreciated . More video would be superb :)

[@josea.diazocasio6730]

Thumbs up if you like this video!

[@hellfire3307]

Kood

[@gokublack5831]

Why not just do them standing only

[@TotalFitnessBodybuilding]

When you bend the knees you'll work more of the soleus and when you do them standing you'll work more of the gastrocnemius, for optimal calf development you need both.

[@gokublack5831]

@@TotalFitnessBodybuilding oh shoot I must have known it was you since I watched some of the video unless I was half asleep when i was watching it lol

[@gokublack5831]

@@TotalFitnessBodybuilding so I cant disagree but I alwsys felt sitting calf raises did less but like you said I guess you half to tagret that other part but is donkey calf raises targeting that same part?

[@khajiit4775]

I have chicken legs 😞

[@abdullahalmurri1464]

Dose legs workout affects ur height??