00:00Hey, I'm Jonah Costano and I'm going to show you five of my favorite calf exercise to maximize growth
00:13Exercise number one body weight single leg calf raise
00:17I've added a weight at the bottom there to make sure that I'm getting that stretch through my calf and
00:23then all the way to the top
00:24You want to make sure that you're nice and balanced through this exercise drop your heel down to the ground
00:29And it's as high as you can in elevation
00:40Exercise number two seated calf raise I've created my own version so I've added a plate at the bottom
00:46This is the weight right here
00:48So I want to make sure the toes are in that position with my hands nice and firm push it
00:52down
00:53And it's an elevation to isolate the calves and we want to make sure we're coming all the way down
01:00Push against that weight
01:05Exercise number three calf raise on the leg press so get down into a low position
01:12My heels are sinking into the pocket there
01:15One thing that I see people doing wrong with this motion is they're bouncing through it
01:20A calf raise is all about lengthening and then focusing on getting to the highest point on your tippy toes
01:27Isolating the calves and then just getting that stretch at the bottom and repeating it
01:32So no bouncing through the motion
01:42Exercise number four Smith machine calf raise
01:46What we want to do we want to make sure we're working at a comfortable weight parallel
01:51To the highest point remember there is no bouncing through the motion there's none of this
01:56It's all about the control drop the heels elevate to the highest point squeeze and back down
02:10And the last exercise lunge position with a heel elevation so you're going to come down into a 90 degree
02:17Back knee just hovering above the ground and I'm trying to lift that heel to the highest point and isolate
02:22my calf
02:27So you should feel that tension remember it's not about bouncing you can't be bouncing through it
02:31Raise it to the highest point and then back down it again
