Home Science Health & Fitness 3 Exercises to Build Bigger Calves

3 Exercises to Build Bigger Calves

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Photo via espen.go.com

Calves may not be the most important muscle on the human body, but if you wear shorts a lot and your calves look this this:

Photo via sportsmailgroup.com
Photo via sportsmailgroup.com

Then you should consider working out your calves more.

Working out calves isn’t just purely for aesthetic purposes. Calf muscles are responsible for stabilizing your ankles and feet, and the stronger your calves are, the better they’ll be able to do that. People who have weak calves are more prone to rolling their ankles which can cause painful sprains that can delay training. So, if you’re someone who frequently rolls his ankles, here are three exercises you can do to build stronger calves.

1) Seated Calf Raises

Photo via robbinssports.com
Photo via robbinssports.com

Foot placement is very important for this one. Your toes should be posted at the edge of the platform with your heels fully extended off. Be sure to adjust the pad to fit closely against your thighs. When you push up, you should be pushing up as high as you possibly can. Hold it for a brief moment, and then go down slowly. Make sure to go all the way down to the point where you can feel your calves stretching, and then repeat. Try four sets of fifteen and adjust the weight accordingly.

2) Standing Calf Raises

Photo via samsfitness.com/au
Photo via samsfitness.com/au

Very much like the seated calf raises, foot positioning for standing calf raises is very important. The balls of your feet must be firmly planted on the platform while your heels hang off the edge. Your knees should always be just slightly bent; they should never be fully extended. Exhale and push up with your calves as high as you can, hold for a brief moment, and then inhale while slowly going down. Make sure to go down far enough to feel your calves stretch. Since you need to be standing to do this workout, it will stimulate your glutes and quads as well. Try four sets of fifteen and adjust the weight accordingly.

3) Leg Press Calf Raises

Photo via leehayward.com
Photo via leehayward.com

Just like the seated and standing calf raises, place the balls of your feet on the edge of the platform. Your knees should extend but never be fully locked and your toes should be pointed forward. Push up with your calves by bending your ankles. Your knees should remain stationary. Hold for a brief moment before bringing your ankles back down slowly, go down far enough to feel your calves full stretched. Try four sets of fifteen and adjust accordingly.

Try doing these three workouts twice a week. Additionally, be sure to stretch your calves on a regular basis. These workouts tend to tighten up your calves making them very stiff. Stretching will relieve some tension in your muscles by loosening them up and keeping them relaxed.