Best Workouts For Building Bigger, Stronger Calf Muscles

December 12 2013

Best Workouts For Building Bigger, Stronger Calf Muscles

The calves are one of the most commonly overlooked muscle groups in the human body. When you’re busy focusing on your chest, arms and core, it’s easy for forget about the calves. However, these muscles play a key role in your body’s overall function and physique. But what workouts are the best for building stronger calves?

In case you aren’t familiar with the calf muscles, let me explain where they are located: the calves are located on the back of the lower portion of the leg. Technically, there are two muscles located with the calf: the gastrocnemius and soleus muscle. This muscle group affects tasks like walking, running and jumping. And not working your calf muscles out will increase your chance of injury.

Standing Calf Raise

One of the most effective workouts for building stronger calf muscles is through a calf raises. Just as the name suggests, this workout involves lifting your body into the air by contracting your calf muscles. Some people assume that expensive gym equipment is necessary to perform calf-building exercises, but this is a simple exercise that anyone can perform from the comfort of their own home.

To perform standing calf raises, simply stand up right with your hands placed by your sides. (note: it’s recommended that you wear comfortable tennis or athletic shoes). Next, shift your body weight forward while raising the heel of your feet. You should not be standing on your toes. Hold this position for as long as physically possible before relaxing your calf muscles and going back into the ‘normal’ standing position.

Box Jump

If you’re really looking to kick your calf workouts into overdrive, you should incorporate some box jumps into your normal routine. Box jumps offer a fun yet highly effective way to build stronger leg muscles — including the calves. And best of all, you only need a box or similar raised surface to perform them.

With a secure box or elevated structure in front of you (about a foot off the ground), lower your body just slightly and ‘spring’ on top of it. Wait 1-2 seconds and jump back down. Continue doing this until you’ve completed 20-25 reps. The weight of your body places force and tension on your calf muscles, which in turn encourages more muscle growth.

Note: you should not use dumbbells or any other free weights when performing box jumps. If you happen to lose your balance, you’ll need your hands to catch you fall.

Other Calf-Building Workouts:

• Running (add body weights for a more intense workout)
• Biking
• Elliptical
• Seated calf raise (with a weighted machine)