Build and Strengthen Those Calf Muscles!

The back area of the lower leg that is often referred to as the calf muscle is actually made up of two seperate muscles, the gastrocnemius and the soleus.  These muscles are used in many types of movements that utilize the legs such as running, jumping and climbing stairs.  Often times, exercisers neglect to incorporate calf specific exercises into their workout routines.  Including some simple calf targeting exercises can lead to improvements in running speed and agility, as well as giving the legs are more balanced appearance.  Here are 3 simple calf exercises that can be performed at home.  I suggested performing 3 sets of each, 10-25 repetitions per exercise for a nice calf workout up to 2 times per week.  There are also several popular weight machines that most modern gyms have that you can perform these same type exercises on, yet using your own body weight can be just as effective at toning and strengthening the calf muscles....and they don't require a gym membership!

The first exercise is Standing Calf Raises.  I like to elevate myself a bit when doing this exercise, so in this photo I am standing on a metal plate weight.  You can stand on a stair step, a book, a block of wood or just about any flat solid item that has an approximate surface area of at least 12 inches by 12 inches.  I like to elevate myself in order to allow the heels to drop slightly below parallel at the bottom of the lowering phase of the exercise.  Its also important to perform the standing exercises near a wall or item that you can hold on to with one hand in order to increase your stability and balance.

To perform the Standing Calf Raises, you simply rise up on the tip-toes and then lower the heels back down (again if standing on a block or step you can lower the heels below parallel in order to recruit some added muscle fibers).  That is one repetition, so repeat 10-25 times depending on your fitness level.



The 2nd calf exercise is a modification of the Standing Calf Raise, One-Legged Calf Raises.  These are performed the same way as the last exercise except you use one leg at a time.  I tuck one leg behind the other and rise up on my tip-toes and then lower the heel for one repetition.

Again I suggest doing 3 sets of this exercise in the 10-25 repetitions range.  Also remember to perform the standing exercises near a wall or handrail so you can support yourself and don't tumble over, especially on the One-Legged variety shown above.


The 3rd calf exercise I want to share is Seated Calf Raises.  You can perform these by simply sitting on the couch or a chair.  The basic movement is the same as the Standing Raises, only in a sitting fashion.  I like to add weight by stacking some heavy books on top of my thighs (or as in this photo, a weight plate) for added resistance.  Simply raise up on the tip-toes and lower the heels back to the ground for one repetition.  I really focus on "flexing" or contracting the muscles on each active "Up" phase of the exercises.

You can also place a block under the front of the feet for this exercise as well for a bit of added variety.


So give these exercises a try a couple of times a week, and given the fact that you really do not need any equipment, these are easy to do at home.  You can do these while watching TV or waiting on dinner to finish cooking.  You can even do these during your next coffee break at the office!  Good luck and happy training!!!