This muscle group is often ignored by bodybuilders and they only remember them after defeats in competitions.
With phenomenal strength and performance, the calf muscles are usually the most difficult muscle part to develop. The key position in the development of the calf muscles is the use of their functional features – strength, strength and general endurance.

Basic leg exercises
1. Rise on toes, standing with a barbell on your shoulders
Putting the barbell on your shoulders, slowly rise on your toes, and you must strive to rise as high as possible. You need to keep a clear balance, balancing on your toes. You need a well-developed technique to perform this exercise.

2. Calf raise in standing machine
It has the advantage of using the lower part of the full phase of the movement, as it is usually performed from a stand. It also has a very significant load on the spine; since there are no balance problems, more repetitions can be used, usually 15-20 per set.

3. The rise to the lower leg on the Hackenschmidt simulator
The exercise is performed in the reverse (face down) position. The exercise allows you to “invest” well in the movement, without wasting strength and attention on its (movement) formation, that is, on maintaining the direction of movement, balance and balance of forces. These conditions make it possible to work with large weights, which, despite using only the upper phase of the movement, makes this exercise very effective in volume training.

4. Calf raise in the sitting machine
The exercise is characterized by a large amplitude and affects almost the entire array of the back surface of the lower leg, with some emphasis on the lower phase of the movement. In addition to general developmental goals, the exercise can be effective for increasing the peak and quality of the “cutting” of the calf muscles.

5. Raise on the shin in the machine for the leg press
The exercise is performed on a bench press, in a standard position, the same as with the leg press. The feet are placed on the lower edge of the bench platform. In the exercise, the lower phase of the movement is well accentuated, which determines the effectiveness of the exercise in working out and relief training. The exercise can also be used to develop the lowest, most problematic part of the lower leg.

6. Rise “donkey”
Becoming socks on stand, bend over so that the body is parallel to the floor, while resting your hands on the bench. One or more partners sit on your back, after which, without changing the position of the body, vigorously rise on your toes and slowly lower yourself down. The minimum number of repetitions is 12.

7. Lifting on one leg with a dumbbell
Taking a dumbbell in your right hand, place the toe of your left foot on the stand. The rise to the toe is slow, all attention is on the lower leg. Take a dumbbell in your left hand, perform lifts on your right leg. Don’t bend your legs. With the other hand, you can hold on to the support.

8. Rise on socks, leaning hands against the wall
Leaning your hands on the wall, move away from it so that, without bending your legs and not touching the floor with your heels, you can do leg raises with maximum amplitude. The movements are smooth, pumping. You can perform this exercise by strengthening the weight on the belt, or standing on one leg.

9. Toe raises
Toe lifts release the muscles of the front of the lower leg, making them more resilient and strong. Load the machine with a weight that you can lift with full ankle flexion, if the chosen weight does not allow you to raise your socks as high as possible (until you clearly feel that the tendons on the back of the ankle are stretched like a string), reduce the load. Place a horizontal bench 30 cm from the simulator.
Sit on a bench and place your heels on a block or
footrest. Raise your feet against the rollers. In the starting position, the feet are parallel, and the shins are slightly inclined towards the bench (the heels are slightly further than the knees). Tighten your shins in front and lift your toes as high as possible. Pause for 1-2 seconds.