5 Calf Moves You Need Before You Dare Wear Trending Short Shorts
Don't skip calf days. It is not vanity but proportions
Ok, here we go again. Don't need to lecture you. I am the last person to. But here's some unsolicited advice that might actually really benefit you. It is about the chicken legs. No, not the ones you keep devouring because protein is so important.
I am calling out your skips because duh you love missing those leg days. don't you! Your calves as much as your thighs need utmost attention now that we are officially in the hot short short era for men. If you want to wear them boys right, you ought to also focus on those often-overlooked lower limbs that sit beneath a pair of thighs like the neglected B-side of a killer track.
Don't ever dismiss them because that genetics guy has a lot to say or you have been conditioned to be a baggy-pants apologist. While they rest between your knee and your foot, they don't necessarily need to be a footnote in your fitness routine. Give them the respect they deserve. Not by simply sticking to calf raises.
Sure, its tough to hit calves normally because they hardly undergo full tension when you are hitting the gym. You actually need to to try and strengthen ankles and knees to reach the calves. So, here are five essential exercises you need to get right before you dare wear those fabulous shorts and feel like Paul Mescal at a red carpeted event.
Apart from your standard standing calf raises , sitting down calf raises and cycling of course, these exercises will help you get better to shape them:
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Jump Rope
Want calves that look athletic? Train like an athlete. (hint: Ronaldo) Plyometric movements build fast-twitch fibres and a chiselled shape that static exercises can't reach.
How To Do It Right: Jump rope in intervals (30 seconds on, 15 off for 5-10 rounds) or do
Box Jumps
Another plyometric movement that works wonders is the box jumps. It work the best you add them to your HIIT regimen.
How To Do It Right: Do explosive box jumps for 3 sets of 10. The key is keep in mind the height of the box to your height for the best output. Don't go for too tall of a box to hop on and off, that might put unnecessary weight on your ankles and needs.
Donkey Calf Raises
While donkey calves may look and sound weird, they actually work like magic as they stretch your gastrocnemius under load, giving you that upper-calf bulge most guys dream about but never tarin for. Always sworn by Arnie, so what else can we say!
How To Do It Right: Bend at the hips with your torso parallel to the ground, hands on a bench or sturdy surface. Add resistance (a machine or training partner) across your lower back/hips. Raise your heels, high, pause, lower slowly.
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Hill Sprints
A high-intensity calf shaper, hill sprint is the force your calves need to work, especially during the drive phase of each stride. It is athletic, brutal, and excellent for shaping calves with more natural, tapered look.
How To Do It Right: Fined a steep incline or crank up the treadmill. Sprint uphill for 10-20 seconds, walk back down, and repeat for 6-8 rounds. Keep your posture tall and drive through the balls of your feet.
Tibialis Raises
Most guys ignore the front of the lower leg entirely-but building your tibialis (the muscle alongside your shin) not only prevents injuries, it gives your calves more contrast, making them look fuller and more pronounced.
How To Do It Right: Stand with your back against a wall, heels about 6-8 inches out, and lift your toes towards your shins. Or use a tib bar or resistance band for added tension.
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Bonus Tips
Train calves 2-3 times a week. they recover faster than big muscle groups and for once frequency beats intensity here. Moreover, flexibility and length matter as tight calves can actually look stunted and you don't want that at all. So, stretch post-workout.
So, on your next leg day at the gym, don't skip those calves! Instead, build them.