Embarrassed to wear shorts because your lower body isn’t as bulky as the rest of your body? Worry not, these calf exercises will help you build mass in this stubborn muscle group. Many gym goers blame genetics for not having beefy calves. However, that is not always the case.
These calf exercises will help you target the two muscles that form your calf. The gastrocnemius muscle, the muscle responsible for giving your calf the rounded shape. And the soleus, the muscle underneath the gastrocnemius that gives strength to your calf.
Not only do powerful calves symbolize peek fitness, they also provide a few health benefits. Healthy calves are linked to having low amount of plaque in your arteries, stronger skeletal muscle and an optimal resting heart rate.
Without further ado, let’s dive into this powerful calf workout for thicker legs.
A Focused Calf Exercises Workout To Build Legs Quickly
You don’t need to incorporate all 10 movements in to a single circuit. You should start off with any 5 of these calf exercises. Your goal should be 3 sets with 12 to 15 reps, increasing the reps as your legs become stronger to further your gains.
Jumping Jacks
You can do this movement as an appetizer before starting out your workout or just have this as one of your five movements.
Start by keeping your feet together and your arms resting at your sides. Now, jump and simultaneously spread your legs to at least shoulder width apart. While doing this, bring your hands together and clap above your head. This movement should be done while you jump, return back to your starting positing and repeat.
Reps: 12 to 15
Sets: 3
Rest: 45 seconds between each set
Standing Barbell Calf Raise
Stand upright with the barbell resting on your upper back. Now, raise your heels and put pressure on your calves by contracting them. Finally, return to the original position, this is one rep.
Reps: 12 to 15
Sets: 3
Rest: 45 seconds between each set
Seated Dumbbell Calf Raise
You’ll need a step for this movement. You can use a weight plate as a step. Place your toes on top of the weight plate in a seated position. Rest a dumbbell on your knee to add weight to your calf. Now, raise your toes as high as you can without moving your foot. Then, hold that position, you should feel a burn in your calf. Relax your toes slowly and return to the original position.
Reps: 12 to 15
Sets: 3
Rest: 45 seconds between each set
Walk On Tiptoes With Dumbbells
Often called a Farmer’s walk, this movement is quite simple. Hold a pair of dumbbells and start walking on your toes. The trick is to take short steps to maintain balance and pressure on your calves. Start off by using lighter weights to manage posture.
Reps: walk for 20 to 30 seconds
Sets: 3
Rest: 45 seconds between each set
Box Jumps
Box jumps are a serious flex. You might have seen viral videos on social media of athletes being able to jump as high as 4 feet. This can be a future goal but not the starting point. For this movement, you’ll need a sturdy box, tall enough that it is challenging but doable without falling over every other rep. Start by standing 6 inches away from the box. Now, get in to half a squat position and then thrust in to a jump on top of the box.
Don’t overwhelm yourself by using a tall box, it’s not fun falling over and hurting your ego in front of the entire gym, pace yourself.
Reps: 12 to 15
Sets: 3
Rest: 45 seconds between each set
Seated Calf Raise With Toes Facing In
You already did this calf exercise above, however, this is another variation. Sit back down with your toes on a weight plate or a small step/box. Now, bend your knees inwards and your toes inward by 15 degrees. Relax your leg muscles, let your heels droop to the floor. Now, drive your legs upward using just your calves. Remember, the dumbbell needs to be on your knees to add extra weight to this movement.
Reps: 12 to 15
Sets: 3
Rest: 45 seconds between each set
Seal Jumps
Seal jumps and jumping jacks are the easiest calf exercises you can do without any equipment. Working with just your body weight, you can put on some serious gains. Your body weight is more than enough to build a bulky chest without any equipment.
To do this, get in to the same starting positing as the jumping jack position. When you jump, don’t bring your hands over head for a clap. Instead, move your arms out to side and clap them in front of you.
Reps: 12 to 15
Sets: 3
Rest: 45 seconds between each set
Seated Band Pushes
This movement requires a resistance band to do. Resistance band workouts are extremely effective and can be done anywhere.
Sit down on the ground with your legs spread straight out. Loop the resistance band around your feet, just over the ball of the heel. Make sure you keep the resistance band tight. Finally, bend your ankle and push against the band exerting pressure on your calves.
Reps: 12 to 15
Sets: 3
Rest: 45 seconds between each set
Agility Ladder
You must have seen this in any football or sports movie. This is an athlete must, these calf exercises will really help build muscle and agility. If you don’t have a ladder you can just draw one out with chalk or make it with tape.
Now, channel the inner footballer and let’s start. Run on your toes and place your toes in each step while rotating feet. Cover all of the steps for it to count as one set.
Reps: 12 to 15 steps
Sets: 3
Rest: 45 seconds between each set
Single-leg Calf Raises
Calf raises and their variations are the best calf exercises you can do. There are numerous types of these variations. They are all useful when it comes to building your calves.
This one is done by focusing on one calf at one time rather than using both. Using a weight plate, a step or a small box; stand with your toes on the elevated structure. Make sure your heel is not resting on the structure. Now, put pressure on the ball of your foot and move your body upward. This will really burn your calf as it is lifting your entire body without the support of the other leg.
Reps: 12 to 15
Sets: 3
Rest: 45 seconds between each set
Key Takeaway From This List Of Calf Exercises
Let us not blame our genetics for having skinny legs. Just like every other muscle group in our body, with the proper workout regime, you can bulk up anything. These calf exercises can help you build gaudy looking legs.
You can either incorporate these calf exercises in your lower body workout or just do focused calf workouts. This list of 10 movements should not all be done in one circuit unless you don’t feel like walking for the next couple of days. Mix and match any 5 for a complete calf workout. Remember to start off with a fewer reps until you build enough strength to start lifting more.
Now you too can have praise worthy calves like Ronaldo’s or any other footballer’s, anything is possible with the right dedication.
