THE CALF MUSCLES (gastrocnemius and soleus) are among the hardest in the body to develop because through sheer use every day (walking around) they’ve built up quite a resistance to training.
But that’s not to say they can’t be improved beyond their current state – of course they can. It’s going to take work, though. Here, we’ve given you eight exercises and we suggest performing at least five of them up to three times a week for eight weeks.
Don’t expect to see any major noticeable differences before then – but expect to feel lots of pain.
Chair squat
Starting position Stand with your back to a chair, feet shoulder-width apart.
Action While keeping your weight centred on your heels, suck in your abs and hinge forward at the hips, slowly lowering your bum toward the chair. Pause or two seconds right before you would sit down and return to standing while keeping the core engaged – moving up onto your toes as you reach the top of the movement. Keep your knees over your ankles at all times.Do 3 sets of 10-15 reps.
Starting position Balance yourself by standing on one foot with your other behind your opposing calf.
Action Slowly raise up on the ball of the front foot, contracting your calf at the top of the lift. Relax and lower to the starting position. Do 3 sets of 20 reps on each leg.
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Squat kicks
Starting position Begin in a squatted position.
Action Slowly rise up and kick your leg straight out to the side at hip level with your leg. Return to the squat position and kick with the opposite leg. Do 3 sets of 15 reps on each side.
Starting position Again, start from a squat position.
Action Jump up and twist 180 degrees in the air so you land in a squat facing the opposite direction. Do three sets of 15 jumps.
Plie heel raise
Starting position Stand with your feet shoulder width apart, your toes and knees turned out.
Action Lower down into a squat keeping your knees above your ankles, with your arms extended out to sides. Keep your core braced in the squat and lift your heels off the floor for a second before lowering them. Do 3 sets of 20 reps.
Starting position Place a block 12 inches in front of a flat bench. Sit on the bench and place the ball of your feet on the block – making sure it won’t move.
Have a barbell placed over your upper thighs about 5 inches above your knees and hold it there. The closer the barbell is to your knees the harder the exercise will be. And the more weight, the harder.
Action Slowly raise up on your toes as high as possible as you squeeze the calves. Hold for a second or two at the highest point. Return to the starting position.
Do 3 sets of 20 reps.
Skipping
We suggest implementing skipping into every calf session. It’s a great cardio workout and can be done almost anywhere. You can vary the speed of your intervals but we suggest 5 sets of one minute intervals; going easy for the first 30 seconds and giving it holly for the remaining 30.
Starting position Stand with your feet together, your knees slightly bent and your hands in front of you at chest level, elbows slightly bent.
Action: Jump up as high and as fast as you can as if you’re jumping over a rope. It is THAT simple! Use your toes to propel you upwards! Do 3 sets of 50 jumps.
Looking for lean, ripped calves? Try this session
THE CALF MUSCLES (gastrocnemius and soleus) are among the hardest in the body to develop because through sheer use every day (walking around) they’ve built up quite a resistance to training.
But that’s not to say they can’t be improved beyond their current state – of course they can. It’s going to take work, though. Here, we’ve given you eight exercises and we suggest performing at least five of them up to three times a week for eight weeks.
Don’t expect to see any major noticeable differences before then – but expect to feel lots of pain.
Chair squat
Starting position Stand with your back to a chair, feet shoulder-width apart.
Action While keeping your weight centred on your heels, suck in your abs and hinge forward at the hips, slowly lowering your bum toward the chair. Pause or two seconds right before you would sit down and return to standing while keeping the core engaged – moving up onto your toes as you reach the top of the movement. Keep your knees over your ankles at all times.Do 3 sets of 10-15 reps.
Single heel Raise
Starting position Balance yourself by standing on one foot with your other behind your opposing calf.
Action Slowly raise up on the ball of the front foot, contracting your calf at the top of the lift. Relax and lower to the starting position. Do 3 sets of 20 reps on each leg.
Squat kicks
Starting position Begin in a squatted position.
Action Slowly rise up and kick your leg straight out to the side at hip level with your leg. Return to the squat position and kick with the opposite leg. Do 3 sets of 15 reps on each side.
180 degree squat jumps
Starting position Again, start from a squat position.
Action Jump up and twist 180 degrees in the air so you land in a squat facing the opposite direction. Do three sets of 15 jumps.
Plie heel raise
Starting position Stand with your feet shoulder width apart, your toes and knees turned out.
Action Lower down into a squat keeping your knees above your ankles, with your arms extended out to sides. Keep your core braced in the squat and lift your heels off the floor for a second before lowering them. Do 3 sets of 20 reps.
Weighted heel raises
Starting position Place a block 12 inches in front of a flat bench. Sit on the bench and place the ball of your feet on the block – making sure it won’t move.
Have a barbell placed over your upper thighs about 5 inches above your knees and hold it there. The closer the barbell is to your knees the harder the exercise will be. And the more weight, the harder.
Action Slowly raise up on your toes as high as possible as you squeeze the calves. Hold for a second or two at the highest point. Return to the starting position.
Do 3 sets of 20 reps.
Skipping
We suggest implementing skipping into every calf session. It’s a great cardio workout and can be done almost anywhere. You can vary the speed of your intervals but we suggest 5 sets of one minute intervals; going easy for the first 30 seconds and giving it holly for the remaining 30.
Pogo jump
Starting position Stand with your feet together, your knees slightly bent and your hands in front of you at chest level, elbows slightly bent.
Action: Jump up as high and as fast as you can as if you’re jumping over a rope. It is THAT simple! Use your toes to propel you upwards! Do 3 sets of 50 jumps.
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CALVING Exercise Fitness