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Healthy Recipes

	Blackened Tuna
	Spinach Salmon
	Mashed Sweet Potatoes
	Mustard Sole
	Brown Rice Berry Muffins
	Brown Rice Bread
	Blueberry Muffins

Calf Muscles

Your calf muscles are composed of mainly two distinct muscles - your Gastrocnemius muscle and your Soleus muscle. Your Gastrocnemius muscle is the large outer muscle which you mainly see and has an inner and outer part. Your Soleus muscle is a muscle sheath mostly covered by your Gastrocnemius muscle and can be seen on the lateral side of your lower limbs.

To primarily exercise your Soleus calf muscle, your knees must be bent, as in the seated calf exercise and donkey calf raises. Your calf muscles are primarily composed of slow twitch muscles, or white muscles, since we use are calves for endurance and stamina, therefore, most calf exercises require more repetitions than usual, around 15 to 25 repetitions.

Calves Exercises

Jumping Squats

Single Calf Raise

Donkey Calf Raise

How To Perform Jumping Squats Exercise With Proper Form and Technique

Jumping Squats

Starting Position

Prepare to get into a into a squat position. Keep your chest high, back straight, knees bent. Grab your dumbbells or bar if you are going to use weight.

Jumping Squats Exercise

Jump up into the air and come all the way down into a squat position. Then jump back straight up into the air.

Pointers

Keep your knees bent - never fully straighten your legs. Keep your chest up, keeping your back straight.

Single Calf Raise

Starting Position

Take a dumbbell in your right hand. Place your left hand on something to support your body. You can use a step or stairs.

Single Calf Raise Exercise

Make sure to keep your shoulders back, your chest up, and knees slightly bent. Start the single calf exercise by pushing up with your calf making sure your knee stays in the same position. If you are using a step or stairs, you can lower below the neutral point for more range of motion.

Pointers

Keep your knee static, making sure you do not use your thighs to push and assist.

Donkey Calf Raise

Starting Position

Bend over forward keeping your back straight, resting your hands on a bench, sofa, chair, to support your body.

Donkey Calf Raise Exercise

Make sure to keep your shoulders back, your chest up, and knees slightly bent. Start the donkey calf raise by pushing with your calves up to the ceiling.

Pointers

Make sure to keep your knees in same place, chest up, keeping your back straight. Donkey calf raises work by your soleus and gastrocnemius muscles.

Compound Exercises And Isolation Exercises Per Body Part

Note: There are many exercises per body part, these represent just a basic few exercises per body part.

For combo exercises, Combination Exercises for combining different exercises to achieve different results.