Weight Lifting For Calves And Shins

Performing weight lifting exercises to strengthen shins and calves builds bone density and muscle tissue, as well as lessening the potential for leg joint injuries. The majority of individuals exercise only one calf muscle group when, in fact, two more groups exist in the calves. The soleus is one of the calf muscles that stretches down the sides of the legs. As the biggest calf muscle, the gastrocnemius is most flexible and, generally, receives the most out of exercises. Finally, the tibialis anterior, or shin muscle, is the muscle located in the front of the calf, and one that is most ignored during workout sessions.

Barbell Calf Raises

In addition to enhancing shins and calves, barbell calf raises also targets lower back, abdominal and biceps muscles. To begin, place a barbell on a rack that is the same height as your shoulders. After stepping under the bar, put one foot slightly in front of the other foot. Allow the bar to rest on the back of your shoulders. Lift the barbell, step back and spread feet about 12 inches apart. Carefully raise your heels up. This should automatically shift your body weight onto the balls of your feet. Maintain the contraction of the calf for a few seconds before resuming your original position.

Barbell Seated Calf Raises

The barbell seated calf raise targets calf muscles, while permitting you to lift heavier weights than standing calf raises allow you to do. Start by placing an aerobic step about 12 inches away from a bench. Next, lay a barbell over your thigh as you sit on the bench. Rest the balls of your feet on the step's edge. Your heels should be hanging over the edge but not touching the ground. Push up onto the balls of the feet. When performing this action, try to go as high as you can. Concentrate on contracting your calf muscles and hold that contraction. Count to five before lowering your heels.

Calf Press

The calf press is accomplished on a leg press machine that rigorously exercises your calf/shin muscles. While sitting at the machine with feet placed apart on the foot platform, push with your feet until legs are fully extended. Now, move your feet to the bottom of the platform so that heels dangle off the edge. Push down with the balls of your feet, raise heels from the platform and forcefully flex calf/shin muscles. Hold this position for 10 seconds before assuming the original position.

Rocking Barbell Calf Raises

Position yourself near a squat rack while at the gym and put a weight-appropriate barbell behind your neck. Begin exercising by rocking slowly back on your heels until your toes are about two inches off the ground. After you have rocked back, start rolling forward, using your heels and ends of your toes. Concentrate on flexing calf muscles while at the top of this action before assuming starting position.