5 Killer Calf Exercises

calf workout, calf exercises, lower leg workout

5 Killer Calf Exercises

Toned calves are an essential part of having good legs but are often forgotten about in lower leg workouts. The calf is made up of the gastrocnemius muscle, which gives the calf its rounded shape and the soleus which is the flat longer muscle that runs underneath the gastrocnemius and down the leg. Here are 5 moves that isolate these muscles and will guarantee you have killer, sculpted calves.

Standing Calf Raise

Place the front half of your feet on a step so that your heel extends off the end of the step. Slowly raise yourself up and then back down by pushing on the ground will the balls of your feet. Let your heel come slightly lower than the step on the way back down. To make this more challenging try doing it one legged or while holding weights in your hands. To make it easier, ditch the step and do this from a normal standing position.

standing leg raises, calf workout, calf exercises, lower leg workout

Recommended: 1 min intervals at steady pace

Ski hops

These work your calf from a side angle while also working your inner and outer thighs, glutes and core. Start standing up on the balls of your feet, jump about a foot to your right, landing only on the ball of your right foot. Let your left foot swing behind your right leg. Jump from the balls of your right foot about 2 feet to your left and land on the ball of your left foot, allowing your right foot to swing behind your left leg. Repeat so you move left and right, switching your jumping leg.

Ski hops, calf workout, calf exercises, lower leg workout

Recommended: 1 min intervals as fast as possible

Hop

This exercise is particularly effective because jumping gets your calf from every area and burns calories at the same time. Bend one leg at the knee so all of your weight is on the second leg. Now lift you heel off the floor 2-3 inches so all of your weight is on the ball of your foot. Repeatedly jump several inches off the ground, landing only on the ball of your foot. To make this more challenging, place a sturdy object that’s 4-6 inches high in front of you and hop on and off of that. After 30 seconds switch to your other leg.

hops, calf workout, calf exercises, lower leg workout

Recommended: 1 min intervals as quickly as possible

Seated Calf Raise

Sit on a firm, sturdy chair with your feet flat on the floor, your knees aligned directly over your feet and your spine straight. Place some weight on your thighs (either gym weights or just something heavy). Push on the floor with the balls of your feet so your heels are lifted as high as possible. Then slowly lower your heels back to the ground and repeat.

seated leg raises, calf workout, calf exercises, lower leg workout

Recommended: 1 min intervals at steady pace

One legged jumps with arm raise

Start on the ball of your right foot (your left foot should not touch the ground for the duration of the exercise). Bend your right knee slightly and bend at your waist so you are touching your right toe with your left fingers. Push off the ground and jump as high into the air as you can. Open up your torso and arm and reach as high into the air as you can. When you land bend your knees and cushion your landing as best as possible. Immediately lower your left arm to your toes and repeat. After 30 seconds switch to your left leg.

Recommended: 1 minutes as fast as possible

See how many repetitions you can get in during the 1 minutes and then try to beat it next time. Rest for 30 seconds in between intervals.

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