Build Your Best Calves Yet
08:40When it comes to leg-training days, your attention is probably on two areas and two areas only: your thighs and butt. Make sure your legs are defined from your hips to your ankles by adding these two calf exercises to your lower-body days.
Target Muscles: gastrocnemius
Set Up: Stand on the edge of an exercise step, staircase or sturdy ledge, letting your heels drop below its surface. Hold a heavy dumbbell in your left hand and grab a nearby wall or other structure for support with your right hand [A].
Action: Press through the balls of your feet to lift your heels [B]. Hold for one count, then slowly return your heels to the start. Repeat for 10 to 12 reps. When your set is through, move the dumbbell to the other hand and repeat. Complete two sets per side for a total of four sets.
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