Personal trainer and competitive weightlifter Donny Shankle dishes out what you need to know to get those calves back into shape before warm-weather—and shorter clothes—make a comeback.
With Spring around the corner, you’ve probably already considered getting some color back into your legs before you slip into those shorts or that my-face-is-this-way skirt, but what about getting some shape back as well? Luckily for you, Punxsutawney Phil gave you six more weeks to prepare.
The best butt and hamstrings in the world just look goofy and disproportionate if they’re not matched by something equally as amazing below the knee, but everyone knows that calves can be notoriously difficult to tone, right? Wrong! Here are a few incredibly easy and quick must-do exercises to incorporate into your existing workout, so you can rock those shorts in a few weeks.
Exercise 1: Donkey Calf Raises
These aren’t your typical calf raises. These are Arnold’s calf raises (Yes, that Arnold), and anyone who used to work out with him back in his hay day would instantly recognize these as one of his fav’s.
Execution: Stand on 2-3 inches worth of weights (a face-down 45 # plate or two should work) and let your heels hang off; only your toes and balls of your feet should be on the weights. Now, put a sturdy chair in front of you and (keeping your legs straight but not locked), bend forward and grab the sides of the chair.
Now you’re ready to do your calf raises. But here’s the fun part: Have a buddy put a weight on your lower back/upper butt, or, better yet, have your buddy sit on your back while you do them (hence “donkey” calf raises). For best results, do 3-4 sets, each set until failure. If you’re still going strong after 15-20 reps, have your friend put more weight on your back or find a bigger friend.
Exercise 2: Seated Calf Raises
I like these better than standing calf raises, because the seated version allows you to isolate your calves without worrying about keeping your balance on a stair or other elevated surface.
Execution: Most gyms have a seated calf raise machine with clear instructions for use, but some people prefer to go the non-machine route whenever possible. If that’s the case for you, or if your gym is in the short list of those without the machine, you can still perform this exercise.
Find a sturdy chair, and make yourself comfortable. Put your toes on one or two face-down 45 # plates and stack as much weight on your lap as you need (if you’re new to this, it might take a few rounds of guess ‘n’ check to find a comfortable working weight). Perform 3-4 sets of calf raises, taking each set to failure.
Exercise 3: High-Resistance Cycling
Few people think of cycling when they think of great calf workouts, but take a second to think about every hardcore cyclist you’ve ever known. In addition to all having great cardiovascular capacities, they all have great calves.
Execution: You’ll get the best burn by increasing the resistance on your stationary bike and standing up to pedal. If you’re on a real bike, switch gears on flat surfaces to increase resistance or climb uphill. Focus on pushing down with the ball of your foot on every stroke in order to turn each stroke into a mini calf raise.
Contrary to what many people think, not all calf exercises are made the same and they certainly aren’t completely interchangeable. Each exercise will give you slightly different results and almost all calf exercises work more muscles than just the calf. Donkey calf raises, for example, also benefit the hamstrings and cycling has “whole body” written all over it. Most people even report slight quadricep fatigue after performing a few sets of seated calf raises. The key is to find exercises that not only work for you, but that you enjoy enough to perform on a regular basis.
Donald Shankle – Donny is two-time national champion Olympic style weightlifter from New Orleans. A veteran of the Iraq war, Donny is best known for rising in the sport of Olympic weightlifting in 18 short months to claim the title of national champion in the 105 kg weight class. Currently, Donny is one of the strongest men in the country in both the classic lifts and just about anything he puts his mind to. Donny can be reached at donny@donnyshankle.com.