Best Exercises to Build Big and Strong Calves

In this article we will be talking about calves. We will discuss the structure and function of calves and how to build strong calves.

The calves are made up of the gastrocnemius and soleus muscles, which attach behind the knee and then at the bottom of the Achilles tendon in the heel. These small but mighty muscles are what make lower legs look defined and strong. Runners and cyclists have particularly strong calves, which are usually well-defined calves because of the nature of their sport.

How Calves Work

Calf muscles are working during walking, running, jumping and all other upright locomotion. These muscles work with the Achilles tendon and are all a part of the same unit of tissue that is responsible for plantar flexion (that is flexion of the foot).

Exercises for Strong Calves

Standing Calf Raises

Standing calf raises are done on a platform, usually with weight placed on the shoulders and your feet only resting on your forefoot, with the heels hanging in the air. Lift your heels off on tippy-toes and push as high as you can. Return to the start position slowly and descent further down so that your heels are below the platform. Descend as further down as you can then move upward again without resting.

Seated Calf Raises

This exercise is done seated on a bench with some weight on your thighs, just above the knees. Push up onto your toes, lifting your knees as high as possible.

Calves in Leg Press Machine

Most gyms are equipped with a leg press machine. This is a great way to hit calves in a new, inverted position. Some leg press machines are inverted with legs up, at about 45 degrees while others are set horizontal. Set the machine so your knees are relatively straight, but never fully lock out as it over-stresses the tendons. Simply point your toes to move the weight, again lifting your heel. Push as far as possible, then return slowly to the start and repeat.

Single-Leg Calf Raises

Stand on one leg with your forefoot supported and your heel completely unsupported. Grab hold to something with your hands for support. Start by dipping your heel as low as possible. From here, extend your foot and plantar flex as far up as possible and then return back. With each repetition, dip your heel as far as possible. Finish all repetitions on one side before switching to the other.

Originally published at www.kaa-yaa.com.