Arnold Schwarzenegger’s Calves and Leg Workout

By / November 13, 2023

Arnold Schwarzenegger, a name synonymous with bodybuilding, has been an inspiration for fitness enthusiasts around the globe. While his overall physique is legendary, his calves, in particular, have been a subject of admiration. In this blog post, we dive into Arnold’s calves and leg workout, including the exercises that sculpted his impressive lower body. Additionally, we’ll touch on other aspects of his training routine, including arms, triceps, and forearm workouts, as well as insights into his diet.
arnold leg workout
via Arnold Schwarzenegger instagram

1. Standing Calf Raises

Arnold Schwarzenegger famously emphasized the importance of calf exercises, and standing calf raises were a staple in his routine. This exercise targets the gastrocnemius muscle, the larger calf muscle, forming the bulge beneath the skin.

How to Perform:

  • Stand on a raised platform with your toes on the edge and heels hanging off.
  • Hold onto a support for balance, with weights in hand if desired.
  • Raise your heels as high as possible by pushing up onto your toes.
  • Lower back down slowly for a full stretch.
arnold standing calf raises
via Arnold Schwarzenegger instagram

2. Seated Calf Raises

To complement the standing calf raises, Arnold Schwarzenegger also incorporated seated calf raises into his routine. This exercise mainly targets the soleus muscle, which lies beneath the gastrocnemius.

How to Perform:

  • Sit on a calf raise machine or a bench with weight on your knees.
  • Place the balls of your feet on a raised surface with heels hanging off.
  • Push up with your toes to lift the weight, then lower slowly for a stretch.

3. Leg Press Calf Raises

3. Leg Press Calf Raises
via Arnold Schwarzenegger instagram

Arnold Schwarzenegger often used the leg press machine not just for pressing but also for calf raises, offering a different angle and resistance pattern.

How to Perform:

  • Sit on a leg press machine with your back and head resting comfortably.
  • Place the balls of your feet on the lower part of the platform.
  • Push through your toes to extend your ankles, then return slowly.

4. Donkey Calf Raises

This less common but effective exercise was a favorite of Arnold’s for calf development.

How to Perform:

  • Lean forward on a support with your torso horizontal.
  • Have a partner sit on your lower back for resistance, or use a machine designed for this exercise.
  • Raise your heels as high as possible, then lower for a stretch.

Incorporating Other Workouts

While the focus here is on calves and legs, Arnold’s overall physique was a result of a well-rounded workout routine. Here are some other key components:

Incorporating Other Workouts
via Arnold Schwarzenegger instagram

In conclusion, Arnold Schwarzenegger’s approach to bodybuilding was holistic, focusing not just on specific muscles but on the entire physique. His dedication to calves and legs was matched by his commitment to a comprehensive workout routine and a well-planned diet. Aspiring bodybuilders can take a leaf out of Arnold’s book to develop a balanced, muscular, and aesthetically pleasing body. Remember, consistency and discipline in both workout and diet are key to achieving such iconic results.

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