@mallam.mustapha153:

MALLAM MAI IKI ZANARIYA 🇳🇪

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Tuesday 27 October 2026 11:22:57 GMT

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Yes, I DO actually work my calves... :) This horizontal band technique is one I've been working with recently and find VERY effective for targeting the calves in a unique (and actually very functional) way. To do these, you'll loop a band around a post or solid object and put your feet though the end loops so the bands are sitting low on your ankles. When you do a calf raise, your ankles project forward as you come up. This adds resistance to that forward projection by stretching the bands from behind you. This forward-projection calf raise is more in line with how the calves actually work during walking or running. You don't move straight up and down when walking or running...you move FORWARD. The first time I showed this method before I was using a safety squat bar in the power rack with the bands looped around the posts of the rack. However, if you don't want to (or can't) take up a rack, these are a couple of viable alternatives (great for home gym use). The first setup is using the band with a calf block, a dumbbell for extra resistance, and something stable to hold onto to balance yourself (I'm using an incline bench). The downside with this one is the balance...you can only hold onto one dumbbell at a time so that you can balance yourself. In this case, you would then just hold the dumbbell in the other hand on the next set to keep the loading balanced. The second version requires even less equipment. I'm using the foot of the incline bench as the calf block, so all you need is the bench and the band (or bands). You'll need more resistance for this since there's very little vertical loading. As you come up, try and push yourself FORWARD rather than up, since that's the primary direction of resistance. You'll see at the end of the one that I then also squatted down and finished the set with bent-knee calf raises to better target the soleus. This one BURNS. --- Got a lagging muscle group or exercise? Do THIS specialization program for 3 weeks... Link in bio #calfraises #calfexercise #calfworkout #bandtraining #nicknilsson

Yes, I DO actually work my calves... :) This horizontal band technique is one I've been working with recently and find VERY effective for targeting the calves in a unique (and actually very functional) way. To do these, you'll loop a band around a post or solid object and put your feet though the end loops so the bands are sitting low on your ankles. When you do a calf raise, your ankles project forward as you come up. This adds resistance to that forward projection by stretching the bands from behind you. This forward-projection calf raise is more in line with how the calves actually work during walking or running. You don't move straight up and down when walking or running...you move FORWARD. The first time I showed this method before I was using a safety squat bar in the power rack with the bands looped around the posts of the rack. However, if you don't want to (or can't) take up a rack, these are a couple of viable alternatives (great for home gym use). The first setup is using the band with a calf block, a dumbbell for extra resistance, and something stable to hold onto to balance yourself (I'm using an incline bench). The downside with this one is the balance...you can only hold onto one dumbbell at a time so that you can balance yourself. In this case, you would then just hold the dumbbell in the other hand on the next set to keep the loading balanced. The second version requires even less equipment. I'm using the foot of the incline bench as the calf block, so all you need is the bench and the band (or bands). You'll need more resistance for this since there's very little vertical loading. As you come up, try and push yourself FORWARD rather than up, since that's the primary direction of resistance. You'll see at the end of the one that I then also squatted down and finished the set with bent-knee calf raises to better target the soleus. This one BURNS. --- Got a lagging muscle group or exercise? Do THIS specialization program for 3 weeks... Link in bio #calfraises #calfexercise #calfworkout #bandtraining #nicknilsson

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