5 Best Calf Exercises and Workouts:
The calf muscle is one of the most important muscles in the body. It is a large muscle that makes up the lower leg and supports the entire body. It is also used to help with running, jumping, and other activities. But like all muscles, it can be overused or strained if not taken care of properly.
Calf raises
There are a number of exercises that will strengthen your calf muscles. They include squats, calf raises, step-ups, lunges, and more. The following are five of the best calf exercises for strengthening these muscles:
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1. Standing Calf Raises
Stand on a raised surface with your heels hanging off.
Lower your heels down as far as possible, then use the calf muscles to lift you up on your toes.
Hold for a moment, then lower yourself again.
Repeat until your calves are burning and you feel like crying.
2. Seated Calf Raises
Try seated calf raises for an exercise that works your gastrocnemius and soleus muscles.
1. Attach a cuff weight to one ankle. Sit on the edge of a bench with your legs extended in front of you.
2. Place the weight-bearing foot on the floor, with the other leg still hanging off the bench.
3. Slowly raise your heel up as high as you can, keeping your knee straight. Pause, then slowly lower it back down to starting position. Repeat 8-12 times before switching legs.
3. Donkey calf raises
Donkey calf raises are a variation of the standard standing calf raise. They’re a great way to build all-around strength in your lower body.
How to do donkey calf raises: Stand on a step with your toes, then lift your heels so you’re standing on your toes. Bring your heels down until they’re about 1-2 inches above the floor, and then repeat for 1 set of 15 reps.
4. One-legged Calf raises
One-legged calf raises are an exercise that you can do to stretch and strengthen your calves. You’ll need a flat surface and a chair or table. Stand on one leg, then slowly raise up onto the ball of your foot and lower yourself back down.
1. Stand on the edge of a step with your toes hanging off the edge. Place hands on a chair or table for balance if needed.
2. Slowly raise up onto the ball of your big toe until you feel a stretch in your calf muscle, then slowly lower yourself back down until your heel is below the level of the step.
3. Repeat this movement 15 times, then switch legs and repeat another 15 times with the other leg.
5. Jumping Rope
Calf Exercises for Jump Rope
1. Stand on a step and lower your heels until you feel calf stretch. Hold for five seconds.
2. Stand on a step and rise up onto toes, then drop heels below step for a deep calf stretch. Hold for five seconds, then repeat.
3. Perform the same exercise, but jump up and down on the step instead of dropping your heels slowly. Repeat several times.
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