6 Exercises That Will Build Big, Strong Calves
The calf muscles are among the most stubborn in the human body. The fact that they are used to carrying your body weight all day long makes them a particularly hard muscle group to work. Unless you work them consistently with a range of exercises, you won’t be able to make them grow.
In this article, I’ll lay out the six best exercises to build big, strong calf muscles.
Exercise #1: Standing Calf Raises
Stand in front of a standing calf machine and select the appropriate weight from the weight stack. Get under the shoulder pads and place your feet on the foot block so that the balls of your feet are resting on it and the rest of the foot is hanging off the edges of the block. Grab the handles and stand upright so that your heels are parallel with the block.
Without bending your knees, rise up on your toes to full calf extension. Hold for a 2-count to get a full calf extension.
Lower your heels down, without bending your knees, as far as they will go to get a full calf contraction.
Do 4 sets of 20 reps on this exercise.
Exercise #2: Seated Calf Raises
Load the appropriate weight on a seated calf machine. Sit on the machine and put your thighs under the knee pads and your toes and the balls of your feet on the foot block, with the rest of your foot hanging over the edge of the block.
Rise up on your toes to full calf extension. Hold for a 2-count to get full calf extension.
Lower your heels down, without bending your knees, as far as they will go to get a full calf contraction.
Do 4 sets of 20 reps on this exercise.
Exercise #3: Jump Rope
Jumping rope provides an excellent workout for your calves. Move directly from a resistance exercise to rope jumping to get a massive pump in the calves. Take small jumps with just a slight knee bend. Jump as quickly as you can for 60 seconds and then go directly to your next calf exercise.
Exercise #4: Leg Press Calf Raises
Load the appropriate weight on a calf raise machine and sit on the machine with your feet on the foot platform so that the balls of your feet are on the bottom of the platform and the rest of the foot is hanging off the bottom of the platform.
Unrack the foot platform and extend your legs to just short of full knee lockout.
Rise up on your toes to full calf extension. Hold for a 2-count to get full calf extension.
Lower your heels down, without bending your knees, as far as they will go to get a full calf contraction.
Do 4 sets of 20 reps on this exercise.
Exercise #5: Bent Knee Calf Raises
Stand with your feet shoulder-width apart and arms by your sides.
Descend into a parallel squat position.
Rise up on your toes and hold for a 2-second count.
Lower and repeat.
Do 3 sets of 20 reps on this exercise.
Exercise #6: Single Leg Calf Raises
Stand with your feet shoulder-width apart and arms by your sides.
Lift your left foot off the floor so that you are balancing on your right foot only. You may have to hold something for support.
Rise up on your toes and hold for a 2-second count.
Lower and repeat.
Do 3 sets of 20 reps on each leg on this exercise.
Summary
Choose one of the weighted exercises, one of the body weight exercises, and rope jumping for your calf workout. On your next workout choose different exercises to combine with rope jumping. Do this twice per week for the best results.
