Calf Muscle Strengthening Exercise

Calf muscle strengthening exercise is a great way to make your calf muscles more powerful and strong and also improve your fitness.

If you want to strengthen your calf muscles that are located on the back side of the leg, then this article is really informative for you. in this article we discuss the few best exercise you can easily do at home to make your calf muscles powerful and strong and also health benefits of exercise.

What is calf muscle strengthening exercise?

The calf is often overlooked in training, but they are essential muscles that control the movement of your ankle joints. The strong calf can prevent ankle injuries and help with the movements that occur at your foot, such as rising onto your toes, rotating your feet inward and outward, or pulling your toes towards your knees. These movements allow you to jump, run, and walk.

Since the calf is relied upon for the movements you do every day, they are susceptible to injuries and strain. Strong calves muscles can help to rehabilitate existing injuries or prevent future damage to the lower limb.

If you have mobility problems, improving your calf strength can benefit you as they support tendons, such as the Achilles. People who suffer from knee pain or plantar fasciitis can improve their symptoms by strengthening the calf as well. If you do have any pains or injuries, check with your doctor before doing this exercise.

If you are an athlete, strong calves may improve your performance, especially during explosive bursts of power and speed due to the fast-twitch muscle fibers in the calf. If you participate in jumping or fast-moving sports such as basketball, soccer, sprinting, or cycling, it is wise to do specific calf-strengthening exercises.

Along with other muscles in your legs, your calves muscles, composed of the gastrocnemius and soleus, provide joint stability at the ankle. The gastrocnemius is the more significant part of the calves muscle that creates the shape that you see. It has 2 heads that form a diamond shape with a split in the middle that you may see if you develop the muscle or are lean. The small muscle that lies beneath the gastrocnemius is called the soleus.

Many calves exercises strengthen both the gastrocnemius and the soleus, while others isolate any one of these. Several weighted and body weight exercises will strengthen the calves’ muscles, but some cardiovascular exercises particularly help strengthen the calf. Do not forget to warm up with mobility work and cool down at last by doing stretching after your workout.

Health benefits of calf strengthening exercise.

• The strong calf may improve your performance,
• People who suffered knee pain or plantar fasciitis can improve their symptoms by strengthening the calves as well.
• Your entire lower body performance depends on the strength of your calf muscles.
• Runners, if you want to improve your speed then do calves raises.
• Yes, calf raises mean a big no to injuries.
• Stronger and flexible calves muscles give you better balance and stability.
• Helps to decrease the risk of ankle and foot injuries.
• Better agility when jumping and running.
• More explosive, rapid movement Great exercise for runners Calves exercise can also detect an older person’s ability to do activities of daily living
• Helps to reduce stress on an Achilles tendon This will give your lower leg to defined appearance.
• This exercise helps to stabilize your foot and ankle.
• Your whole lower body performance depends on calves muscles strength.

Here we explain different strengthening exercises of the calf muscle.

Seated Calf Raise

How to do it?

• For this exercise, you have to access the calf raise machine Another option would be holding something heavy on your lap, but this will not provide enough load to work the muscles properly.
• Since the knees are flexed, the gastrocnemius is not working.
• The seated calf raises mostly target the soleus muscle.

• For this exercise, you have to Sit on a machine with your upper thighs placed under the pad.
• The pad should rest just above your knees. your ball of feet should be positioned on the footplate.
• Now lower your heels as much as possible. slowly elevate your heels while pushing your toes into the pad.
• You have to raise your heels until you feel a stretch in your calf and hold for 2 to 3 seconds before lowering down to the initial position.
• Do for 15 to 20 repetitions.

Standing Dumbbell or Barbell Calf Raise

How to do it?

• This exercise will target the gastrocnemius part of the calves.
• You can do this movement on an exercise step or with weight plates under the balls of your feet.
• You can use dumbbells or a barbell, and make sure you complete the movement slowly and with control.
• Stand on the weight plates, the arches of your foot, and the heels of your feet should be extended on the plate.
• If you perform this exercise with a barbell, put a barbell on your shoulder or with dumbbells then hold it in your hand by your side.
• Your back should be flat and engage your core muscles while your heels are raised.
• Hold for a couple of seconds at the top movement, now lower your heels but not touch the ground.do this for 15 to 18 repetitions.

Barbell Split Squats

How to do it?

• This exercise will train your entire legs, but there is a significant focus on your calves.
• This exercise is an ideal choice for those who have limited time and wish to exercise their calf in combination with the rest of their leg muscles.
• Place desired weight on the barbell in a squat rack.
• Put a barbell across the shoulder on your trapezius muscles. Now lift the barbell off the rack and step back from the rack your core muscles should be braced. step your right foot forward, leaving your left foot behind you.
• Lower your left knee towards the ground. push through your front right foot, raise your leg back up to standing.
• Keep yourself in the split position, and don’t step your feet back together. Do this 10 to 12 times per slide.

Leg Press Machine Calf Raise

How to do it?

• Using this machine for calf raises is another option at the gym, especially if you do not have a seated calf raise machine or you are not comfortable using a barbell. The leg press machine supports your upper body so that you do not have to worry about losing your balance.

• If you are suffering from a knee injury or soreness, then you should avoid this leg press machine calf raise machine.

• For this exercise, you have to Sit on a leg press machine with your feet flat on the plate and shoulder-width apart.
• Push the plate away from your body using the balls of your foot until your legs are nearly locked out but not completely.
• Move by your toes into a tiptoe position and hold for 4 to 5 seconds before lowering back to flat feet.
• Do 10 to 18 repetitions.

Body weight Calf Raise

How to do it?

• This exercise is convenient to target your gastrocnemius and can be performed on an exercise step your stairs or any stable, flat surface with an edge.
• You can even do this exercise on the flat floor. You will likely want to have something nearby that you can hold for support.
• When you use your body weight is difficult, To pull or push on your support for assistance.
• To increase the difficulty, you can try performing this exercise on a single leg at a time.
• For this exercise, you have to Stand tall with your feet hip-width apart, and your core should be engaged, your back should be in a neutral position.
• Stand near the wall or supporter for balance, or place your hands by your sides.
• With focus placed on your calf muscles, raise yourself onto the balls of your feet.
• Hold for a couple of seconds, feeling the contraction in your calf, before dropping your heels below parallel or back to the ground, if you are not using a step.
• Do 15 to 20 repetitions.

Single-Leg Forward Leaning Calf Raise

How to do it?

• To advance your calves raise exercise, you can try performing the single-leg forward-angled calves raise. You can use any stable flat surface or a barbell in a rack adjusted to your preferred height.
• A lower surface will decrease the resistance. You can also try this with bilateral feet at once, which will make it easier.
• This exercise mostly targets your gastrocnemius but also incorporates your soleus muscle. For this exercise, you have to Stand facing a vertical surface or racked bar.
• Hold the barbell with an overhand grip wider than your shoulder width.
• Step your feet back to angle your body forward, your body should be in a straight line with arms extended.
• Your feet should point forward. flexed your knee to lift your right leg behind you.
• Raise the heel of your standing leg by extending your ankle as much as possible by. Your body should travel in a straight line upward at an angle.
• Hold for two seconds and feel the contraction in your working calves. Slowly lower your heel back to the floor.
• Do 15 to 25 repetitions before going to another leg.

Jumping Calf Press

How to do it?

• Another excellent bodyweight exercise for your calf, the jumping calf press, is a plyometric exercise that will help build strength and explosiveness.
• For this exercise you have to stand naturally with hands by your sides, core muscles should be engaged, and back should be straight.
• Explosively press off the floor with the balls of your feet to jump into the air. slowly land on the ball of your feet.
• Focus on contraction and tension in your calves while not relying on the quadriceps to power your ump.
• Do for 10 to1 5 repetitions.

Wall Sit Calf Raise

How to do it?

• This exercise can be performed as an isometric exercise where you hold the contraction the entire time or perform repetitions of calves raises.
• Holding the exercise will improve your strength and muscular endurance.
• For this exercise, you have to stand with your back flat against the wall and your shoulder feet width apart two feet away from the wall.
• Engage your core muscles and slide your back down until your thighs are parallel to the ground.
• Keep your knees above the ankle, not on the toes. lift your heels off the floor by pushing through the balls and toes of your feet.
• Hold this position for 20 to 40 seconds or you can alternatively lower your heels back down.
• If you hold this movement then repeat for 3 times and rest for 30 seconds in between two repetitions.

Carioca Agility Ladder Drill

How to do it?

• Agility ladder drills are an excellent functional fitness exercise that targets your whole body and your cardiovascular system.
• Your calf will predominantly work with agility ladder drills as you do many of the moves with the balls of your feet as you quickly make your way through the rungs of the ladder.
• The Carioca drill relies heavily on your calves muscles for quick, explosive, agile movements.

• Stand on the left side of the agility ladder and then step sideways with your lead foot into the closest box. Next, cross your back foot behind the front foot into the second box.
• Continue switching your leg, stepping laterally across the ladder boxes, rotating your hips as you move.
• Try to do the smooth and controlled movement with fast feet. Repeat, going back through the latter the opposite way.

Jump Rope

How to do it?

• This is an excellent cardiovascular exercise, but it also helps to build strength in your calf.
• As you repeatedly jump from the balls of your feet, you will work the muscles of your calf, building strength, power, and muscular endurance.

• Grab a jump rope handle in both hands with the middle of the rope positioned back to you. Rope ends should be with your hips and hold out from your body.
• Rotate your wrists to swing the rope upward and over your head.
• While the rope moves down in front of you, jump over the rope with both feet, landing softly on the balls of your feet.
• Continue the motion swinging the rope behind you and back over your head again.

Cycling exercise

How to do it?

• Whether indoors or outdoors, cycling is a great way to train your calf muscles without lifting any weights.
• While weight training is vital for building muscle, cross-training with a cardiovascular activity such as cycling can also help to increase your calves’ strength and muscular endurance.

Here we explain some tips for making the most out of your cycling for calves strength.

• Adjust the seat on your cycle, so you can lean forward and maintain a flat back when reaching the Hand supporter. Your abdominals and back muscles should be braced and core muscles are engaged while you lean forward.
• Take a warm-up by putting your cycle in the highest gear setting. Push the pedal in rotation by keeping tension in your calves while pushing down.
• After a few minutes change the gear to have more resistance and continue pushing by your leg muscles feelings the tension and contraction in your calf muscle.

Farmer’s Walk on Toes

How to do it?

• Grab heavy dumbbells in your hand by your sides.
• Rise on your toes and walk forward for 40 to 50 seconds.
• If you feel that you could have gone longer than 60 seconds, increase the weight. Do 2 to 3 sets.

Plyometric Lunge

How to do it?

• Start standing then take a step forward with your left foot and drop into a lunge, lowering your right knee to touch the ground.
• Push through the left heel to explode into a jump and switch legs in mid-air so you land in a lunge with the right leg forward.
• Use your arms for momentum. Repeat the lunge jump on the left leg.
• That is one repetition. Do 2 sets of 10 to 15 repetitions.

When did you not do this exercise?

• If you have any knee or ankle injury then avoid these exercises.
• If your leg bone recently fractured.
• If your healthcare provider advised you to take a rest.

Author: Priti Tirgar