ActiveWorkoutsThree exercises for bigger calves you must try this summerTransform your lower legs with these three essential calf exercisesWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsThree exercises for bigger calves you must try this summerTransform your lower legs with these three essential calf exercisesWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Transform your lower legs with these three essential calf exercises
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
Summer is the perfect time to elevate your fitness game and focus on often-neglected areas, like your calves. Whether you’re hitting the gym or working out at home, these calf exercises are easy to incorporate into your routine and require minimal equipment. Get ready to step up your leg day (pun intended!) with these effective moves designed to maximise your calf growth and strength.
Strong, well-defined calves not only enhance your overall leg aesthetics but also improve your balance and athletic performance.
Michael says strong lower leg muscles can also reduce the risk of injuries during running and in various sports and everyday activities. Plus, they contribute to better overall stability and balance, which is essential for preventing falls and maintaining proper posture.
Grow your calf muscles
Before we discuss how to train your calf muscles, it’s important to understand the anatomy of the muscles you’re training: the soleus and the gastrocnemius.
The soleus is the deeper muscle that plays a role in ankle stability and is responsible for flexing the ankle to point the toes and is utilised in walking, running, and jumping.
Conversely, the gastrocnemius is the more superficial two-headed muscle that contributes to plantar flexion. This means that as your gastroc contracts, your ankle and toes point down.
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When walking, running, or climbing stairs, the muscle works to flex your ankle and propel you forward.
Three exercises for bigger calves to try this summer
For the best results, try these three exercises at least three times per week.
Body Weight Calf Raise - YouTubeWatch On
Body Weight Calf Raise - YouTube
Body Weight Calf Raise - YouTube
Deep squat calf raises
Type: Bilateral Calf Work
Reps: 20 reps
Sets: 5 sets with minimal rest between sets
How to do it: lower down into a full squat position and rest your elbows on your knees for counterbalance. Once balanced, raise your heels off the floor and contract your calves. Slowly lower your heels back to the floor to the starting position.
Stationary Lunge Iso Heel Raise - YouTubeWatch On
Stationary Lunge Iso Heel Raise - YouTube
Stationary Lunge Iso Heel Raise - YouTube
Deep Squat calf raises
Type: Single-leg calf work
Reps: 10 reps per leg
Sets: 6 sets (3 on each side)
Trainer Tip: “Once you lower down in your lunge position, do your best to isolate the calf raise and not move your hips or knees too much. You could also add just one weight to help create an anti-rotation component which will help improve your stability,” says Michael.
Loaded Creeper Walks - YouTubeWatch On
Loaded Creeper Walks - YouTube
Loaded Creeper Walks - YouTube
Loaded creeper walks
Type: Explosive calf work
Reps: 30 seconds
Sets: 5 sets
Trainer Tip: “Moves like this will target the fast-twitch muscle fibers which help build strong and powerful calves,” says Michael. “Be sure to challenge yourself with heavy weights to get the most out of this exercise.”
