Best Beginner Calves Workouts With Garage Gym
About
This workout utilizes garage gym equipment, which includes versatile and space-efficient pieces such as barbells, dumbbells, benches, and squat racks, to ensure a complete and functional setup.
The exercises are tailored for beginners, defined as individuals with under one year of training experience, featuring simplified movements and manageable weights to foster technique development.
The core focus of this program is strengthening the calf muscles, located on the back of the lower leg between the ankle and knee, which are essential for movements such as plantar flexion.
To achieve balanced progression, weights and repetitions can be adjusted to suit individual capabilities, supporting both learning and challenge.
Workout 1
Calves
Dumbbell Calf Raise to High Pull
15reps25lbs25reps25lbs35reps25lbs45reps25lbs55reps25lbs
Standing Barbell Calf Raise
18reps65lbs28reps65lbs38reps65lbs
Standing Dumbbell Calf Raise
110reps30lbs210reps30lbs310reps30lbs
Barbell Seated Calf Raise
112reps30lbs212reps30lbs
Seated Dumbbell Calf Raise
112reps30lbs212reps30lbs312reps30lbs
Seated Dumbbell One-Leg Calf Raise
112reps30lbs212reps30lbs312reps30lbs
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Generate My PlanThe 8 Best Beginner Calves Exercises with Garage Gym
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1. Standing Barbell Calf Raise
SETS LOGGED809,819Calves Strength94 mScoreCalves
BarbellsThe Standing Barbell Calf Raise is a calf exercise that uses a barbell for added weight. It focuses on strengthening your calves and can be more challenging than regular calf raises since you can lift more weight.
How to do it
The Standing Barbell Calf Raise is a calf exercise that uses a barbell for added weight. It focuses on strengthening your calves and can be more challenging than regular calf raises since you can lift more weight.
Sets, Reps, Weight18reps70lbs28reps70lbs38reps70lbs2. Standing Dumbbell Calf Raise
SETS LOGGED370,742Calves Strength96 mScoreCalves
DumbbellsThe Standing Dumbbell Calf Raise is a strengthening exercise that focuses on your calf muscles. By using dumbbells, you can increase resistance to make your calves work harder than with just your bodyweight.
How to do it
The Standing Dumbbell Calf Raise is a strengthening exercise that focuses on your calf muscles. By using dumbbells, you can increase resistance to make your calves work harder than with just your bodyweight.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs3. Barbell Seated Calf Raise
SETS LOGGED84,448Calves Strength92 mScoreCalves
Flat BenchBarbellsThe Barbell Seated Calf Raise is a simple exercise that targets your calf muscles. By sitting while you perform this movement, you can focus better on working your calves without worrying about balance.
How to do it
The Barbell Seated Calf Raise is a simple exercise that targets your calf muscles. By sitting while you perform this movement, you can focus better on working your calves without worrying about balance.
Sets, Reps, Weight18reps55lbs28reps55lbs38reps55lbs4. Seated Dumbbell Calf Raise
SETS LOGGED185,712Calves Strength95 mScoreCalvesDumbbellsFlat BenchThe Seated Dumbbell Calf Raise is an exercise that targets your calf muscles while seated for better stability. Using dumbbells on each leg helps ensure equal strength development between both sides.
How to do it
The Seated Dumbbell Calf Raise is an exercise that targets your calf muscles while seated for better stability. Using dumbbells on each leg helps ensure equal strength development between both sides.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs5. Seated Dumbbell One-Leg Calf Raise
SETS LOGGED91,345Calves Strength93 mScoreCalvesDumbbellsFlat BenchThe Seated Dumbbell One-Leg Calf Raise is a simple exercise that targets your calf muscles. By sitting down, you add stability and can focus more on the movement. This exercise is done one leg at a time, allowing for extra rest for the opposite leg.
How to do it
The Seated Dumbbell One-Leg Calf Raise is a simple exercise that targets your calf muscles. By sitting down, you add stability and can focus more on the movement. This exercise is done one leg at a time, allowing for extra rest for the opposite leg.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs6. Calf Raise to Shrug
SETS LOGGED13,414Calves Strength80 mScoreCalvesBarbellsThe Calf Raise to Shrug is an exercise that strengthens your calves and traps by combining a calf raise and a shoulder shrug. It's great for developing explosive power and can help with Olympic lifting techniques.
How to do it
The Calf Raise to Shrug is an exercise that strengthens your calves and traps by combining a calf raise and a shoulder shrug. It's great for developing explosive power and can help with Olympic lifting techniques.
Sets, Reps, Weight18reps70lbs28reps70lbs38reps70lbs7. Dumbbell Calf Raise to Shrug
SETS LOGGED30,191Calves Strength84 mScoreCalvesDumbbellsThe Dumbbell Calf Raise to Shrug works your calves, shoulders, and upper back in one move. You will raise your heels while lifting your shoulders, improving both strength and posture.
How to do it
The Dumbbell Calf Raise to Shrug works your calves, shoulders, and upper back in one move. You will raise your heels while lifting your shoulders, improving both strength and posture.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs8. Dumbbell Calf Raise to High Pull
SETS LOGGED20,294Calves Strength82 mScoreCalvesDumbbellsThe Dumbbell Calf Raise to High Pull is a combined exercise that strengthens your calves and improves your Olympic lifting skills. It helps build overall strength and power by incorporating both calf raises and a pulling motion.
How to do it
The Dumbbell Calf Raise to High Pull is a combined exercise that strengthens your calves and improves your Olympic lifting skills. It helps build overall strength and power by incorporating both calf raises and a pulling motion.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs
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