Looking to build thick and powerful calf muscles? If yes, then be sure to find this article helpful. While calf muscles can be worked in so many ways, experts have revealed that there are specialized muscle group that receive very little activity and attention unless they are specifically targeted. That’s is why these specific exercises for the calf muscles will help you maintain a balanced workout in conjunction with other exercises to give an overall physical wellness. Read on to know what they are.
1. Standing calf raise
How to do:
- Stand under the machine pads or bar with the balls of your feet on the calf block.
- Start with your heels low, approximately 2 to 4 inches below the block. This will offer the best stretch on your calves.
- Slowly raise yourself up on the balls of your feet as high as you’re able and contract your calf muscles as you reach the peak.
- Hold briefly and lower under control to repeat.
2. Seated calf raise
How to do:
- Sit with the machine pads resting on your thighs. Again, drop your heel to 2-4 inches depending on how flexible you are.
- Raise again and squeeze the calf muscles once you reach the top.
- The rep range for this workout, as well as the standing calf raise, should between 10 and 20 depending on the needs of your body and what you can tolerate.
3. Leg press calf raises
How to do:
- Sit on the leg press machine and hold the sled with only your toes and the balls of your feet.
- Do not move with your hips or knees and instead put all the movement into your ankles.
- This puts all the emphasis on your calf muscles and nowhere else in the leg.
4. Box jumps
How to do:
- Stand on the balls of your feet and you toes in front of a box, with the height appropriate to your limitations.
- Jump onto the box and land again on your toes and the balls of your feet. Jump back down to the floor and repeat for 8 to 10 reps.
- Do not use dumbbells or other held weights during this exercise as you may need your hands free in order to catch yourself if you trip.
5. Dumbbell jump start
How to do:
- To perform, simply place yourself in a position for a standard squat and lower your body into the squat, moving to the balls of your feet and toes as you do so.
- Once you’re at your lowest point, propel yourself up and explode upward into a jump.
- Land on the balls of your feet and immediately move into another squat.
- Use dumbbells for this exercise to increase the difficult, but avoid using a barbell.
- Dumbbells will provide a lower center of gravity and give you more central control of your balance.
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