Calf Workout (SORE IN 6 MINUTES!)

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If you are like many, no matter what you’ve done for your calf workouts you just haven’t been able to get your stubborn calves to grow. In this video, I’m going to continue the popular “Sore in 6 Minutes” series and bring you a quick calf workout that you can do to not only spark growth from a muscle group you may have long ago written off, but leave you with a soreness that will serve to remind you how capable of getting them to respond to your training they really are.

This calf workout consists of just two calve exercises. One of them is going to target the gastroc and the other is going to target the soleus. A little anatomy lesson to clarify the difference between the two. The gastrocnemius is a muscle that crosses the knee and the ankle and is much more effectively targeted when the knee is kept straight because of this. In this workout, we are going to use a variation of a standing calf raise to help us nail this muscle sufficiently.

The other muscle group that makes up the calves as we know them is the soleus. Since this muscle doesn’t cross the knee and resides solely on the back of the shin, we can effectively target it by performing our calf exercises with a bent knee. The first exercise in this calf workout will do just that, and will do so in a very intense way.

To start, kneel down on the floor with a small mat or pad under your knees. Anchor your feet under the crossbar of a bench (as shown) or any other piece of equipment or home furniture that is sturdy enough to hold you down as you perform the exercise. As you will see in the demonstration, the positioning of the feet is critical to getting this exercise correct and to feeling it in the calves while minimizing what you feel in the hamstrings.

As you launch your body away from your heels, you will feel your feet plantarflex to stabilize the weight of your body as you move away from the bench. This is a strong spontaneous contraction of the soleus that will really put a demand on the muscles and force them to work harder than they ever have before. Do this for one minute and immediately stand up and proceed to the second and final exercise of this calf workout.

Grab a single dumbbell and head over to a small three or four inch step or box. Start by pointing your toes up on the edge and get a big stretch on the calves. You want to make sure you now lean slightly forward and drive your knees back into full extension to ensure the load is being directed towards the gastroc rather than the soleus. With the lean forward and the dumbbell held down and in front of you, use your other hand to stabilize your body against the rack of machine or a wall at home. Perform straight calf raises in a one and a half rep style. Here you want to come half way up, lower slowly fighting the eccentric and then come back up all the way before lowering down slowly again. This is one rep. Keep performing your reps in this fashion for another minute.

From here, you will keep alternating the two exercises until all 6 minutes are up or you give into the pain (whichever comes first!). Each time you do the calf raise, change the position of your toes and heels. Point your toes out on the second time through and in on the third time through. If you must incorporate a bit of a spot on the soleus launcher exercise, it is ok to use a physioball to take away some of the weight of your body and assist you.

Try this quick but effective calf workout and monitor your soreness in the next 24 to 48 hours. Guarantee that you will be sore, but as always, this will be the good kind of soreness that ensures that you are hitting your muscles as intended. For a complete workout program that will help you to build muscle and become more athletic in the process, head to and get the ATHLEAN-X Training System.

For more calf workout videos and exercises to get bigger calves, be sure to subscribe to our channel here on youtube at

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Kingoffortinte Battleroyale says:

4:15 – 🥺👉👈👟🧦

Jacob Barrera says:

(for personal reference)


P. Rich says:

No seated raises? I thought they were one of the best exercises

Resinds .P says:

I dont understand, the only muscles who were in pain was my foot. I did not feel anything in my calves nor they are even slightly sore 🙁

jayplay007 says:

First exercise I only feel in my hamstrings 🤔

Ascher Hernandez says:

The first one didn’t work at all🤷‍♂️🤷‍♂️🤷‍♂️

David Howansky says:

Feels like my calves are gonna rip in half every time I get up. Thanks Jeff!

Gruesome Shadow says:

Just realized this is one of his only calf videos

بلا اسم says:

Corona virous gains

Andres Sanchez says:

See why he doesn't want to do your workout today even though hes even though he has to every day or else this will go away why fletching great now make him what's this video

Charlie says:

Anyone think the stinging workout would work just as well on the calve machine? Or are there advantages to using a free weight

AgedDoughnut says:

Calf launchers 1 min
1-1/2 calf raises 1min
Calf launchers 1min
1-1/2 calf raises (toes out) 1min
Calf launchers 1min
1-1/2 calf raises (toes in) 1min

Ovidiu Sampalean says:

Why not do it with one leg at a time?

Dhanush says:

Parenting lessons for cows from Mr. Jeff Cavalier 💪✌️🦵

AvengerXP says:

Should have went with the word play Cavalier as in "dont give a fuck"

One two says:

here are helpful calf exercises for achilles issues

J. Wojo says:

Good single leg calf routine after Achilles surgery? Tendon is 100% muscle is not


Ay asi o se los traduzco?😂😂😂😎

Atoms Molecules says:

Great my calves are bigger than my biceps now.

Jett Sioson says:

I guess Manny Pacquiao found this video and just did this workout 24/7 lmao

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