Calf Raises: The Overlooked Exercise That Deserves Your Attention

Let's talk about the underdog of leg day: the calf raise. Often overshadowed by squats and deadlifts, calf raises are like the sidekick who deserves their own spin-off. Neglecting them? You might end up with legs that tell two different stories.

Incorporating calf raises into your routine isn't just about aesthetics; it's about building strength and stability. Strong calves support your ankles, improve balance, and can even boost your performance in other exercises. Plus, they help in daily activities—like sprinting to catch the bus when you're running late.

How to turn your calves into Cows

Genetically, I feel like I’m on Team No Calves. It’s been a struggle to grow mine. Recent studies have shown that focusing on the bottom half of the calf raise actually yields more muscle growth than the top half (trying to get up on your tippy toes every rep). Another study went further and found that standing calf raises typically build more muscle than seated calf raises.

Next leg day, try 2-3 sets of standing calf raises with a rep range of 8-20. Really focus on the stretched/bottom position of the movement for every rep, and take your sets to failure. Aim to train your calves 2X a week to stimulate growth, and see how you fare!

So, next time you're at the gym, give those calves some love. They might not be the showiest muscles, but they'll support you every step of the way.