For every athlete, calf strength is important for activities like running and jumping. The calves cover the full rear portion of your lower leg. Your calves are helpful in movements, known as plantar flexion that includes, bending your knees and lifting your heels.

Your calves play an important part to absorb the shock of your jump when you land. It also helps to increase your vertical jump. Not only this training will make your calves stronger but also it prevents fatigue and injury in knees.

Try these given effective exercises to strengthen your calf muscles.

Table of Contents

8 Best Exercises For Stronger Calves

1. Dumbbell Single-Leg Calf Raise

One leg elevated calf raise

Place a weight plate or a small platform on the floor.

Step the ball of your one foot on the plate and your heel hanging outside the edge.

Hold the dumbbell in one hand and keep your other hand on a support.

Raise the heels above the edge and balance yourself on your tiptoes.

Hold the position till you feel stretch in your calf muscles and then lower your heel to the starting position. Do this repetition for both legs.

2. Seated Calf Raise

seated_calf_raiseSit on a bench or machine.

Put the balls of your feet on a small platform & your heel hanging outside the edge.

Place two heavy dumbbells on top of your thighs.

Keep your back straight and raise the heels above the edge as high as possible.

Slowly lower your heels back down.

Do this repetition.

There are other workouts that you can do with dumbles that can help you get bigger shoulders

3. Farmer’s Walk on Toes

Farmers walk on toes

Pick up the heaviest set of dumbbells or kettlebells you can and hold them at your sides.

Keep your abs, shoulders tight and your back straight. Raise your heels and stand on your toes.

Start walking by taking short & quick steps around 30 steps and don't let your heels touch the ground.

Squeeze both calf muscles and maintain the total-body tension as you walk, don't lose it.

Do this repetition.

There is a variation of Farmer's Walk which will help you get stronger forearms.

4. Jump Rope

Jump ropeStand straight and hold the handle of jump rope in both hands.

Keep the hands on your sides and rope behind your legs on the floor.

Swing the rope upwards & downwards and jump with both feet. Keep your core straight.

Keep jumping continuously for one minute.

Take a break and do this repetition.

 

5. Dumbbell Jump Squat

dumbbell-squat-jump

Stand straight with your feet shoulder-width apart, hold the dumbbells with both hands at your sides.

Bend your knees and lower down in a full squat position till your thighs are parallel to the ground.

Jump explosively off the ground with your legs straight.

Softly land on the ground back into a squat position.

Keep your hands fully extended at your sides during this movement.

Do this repetition.

Squats also help in building bigger legs.

6. Downward dog

Downward_dogBend down on the floor. Your head down and palms & knees touching the floor.

Push your knees off the ground and slowly extend your hips upward in a push-up position.

Slowly straighten your legs and balance your body on your toes and palm.

Stretch your hips as up as possible to form a perfect triangle shape of your body.

Hold the position for a moment and slowly lower down your body in a push-up position. Do this repetition.

7. Straight-Leg Calf Stretch Against Wall

standing-calf-stretch-against-wallStand straight in front of the wall, around 2-3 feet away from the wall.

Step one foot forward & the other one backward and knees straight.

Extend your arms against the wall and push your body weight on your rear leg until you feel a stretch in your rear leg.

Hold the position for about 30 seconds and return yourself to the starting position.

Switch your legs and do this repetition as many as you can.

8. Hole Calf Raise

Hole Calf RaisePlace a weight plate or a small platform on the floor.

Step your feet on the edge of the plate and your heels hanging outside the edge.

Extended your arms in front and lower down your body in a squat position. Raise the heels above the edge and balance yourself on your tiptoes.

Hold the position till you feel stretch in your calf muscles and then lower your heel to the starting position.

Do this repetition. 

Before you leave

These exercises helped me get the results I desired. And now you know how to get bigger calves, You can try and experiment with these exercises!

Let me know how you did it and how your results are coming.

You can also check our article on how to build bigger thighs.

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