9 Efficient Workouts For Stronger Calves

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calf workout

Those Strong calves are something that has always made you feel jealous of others, Right? The view of strong calves gives you an intuition of excessive exercise but hey! That’s not the case. It’s not that difficult to get bumpy calves, yet it is the most ignored muscle in the exercise routine. Built calves provide a finished look of muscular legs and have other advantages.

Your calf muscles propel you forward with every single step by absorbing the load. Therefore, stronger calves would help you run faster and jump higher. In short words, it improves the overall cardio strength. 

All you require is a reliable guide to safer exercise that would focus on the calves. 

Here we are recommending you a set of 9 effective calf exercises. Please include them in your leg day to gain the results faster.

1. Jumping Lunges

  1. Stand straight with feet shoulder-width.
  2. Take a long step forward and simultaneously bend the knee of another leg so that it almost touches the ground.
  3. Jump and swing the legs in the air and switch the legs until you land on the ground.

Reps: 12-15

Sets: 2

2. Walking Lunges

  1. Hold dumbbells. Stand straight casually. 
  2. Take a long step forward and simultaneously bend the knee of another leg so that it almost touches the ground.
  3. With the pressure on the front leg, come in front of both legs together.

Now follow the same with another leg.

Reps: 12-15

Sets: 2

3. Jumping Squats

  1. Stand straight with legs shoulder-width apart.
  2. Take a long step forward and simultaneously bend the knee of another leg so that it almost touches the ground.
  3. Hold for a few seconds.
  4. Jump up in the air and lift the arms up
  5. Come to the squat position again. This is one rep

Reps: 12

Sets: 3

4. Elevated Calf Raises

  1. Come on the first step on the staircase.
  2. Rest just the toes on the platform and lift your heels.
  3. lower your heels towards the floor, maintaining balance on the balls of your feet. 
  4. Press up tall onto your toes, flexing your calves, then lower back to the lower position and repeat

Reps: 12-15

Sets: 2

5. Seated Calf Raises

  1. Sit on a bench or chair. 
  2. Hold dumbbells on your thighs.
  3. Lift your heels as high as possible.
  4. lower down slowly to the ground and repeat.

Reps: 12

Sets: 2

6. Farmer’s Walk on Toes

  1. Hold dumbbells in both hands. 
  2. Stand shoulder-width apart and core engaged.
  3. Lift the heels and start walking on your toes until you achieve the target reps.

Reps:12-15

Sets:2

7. Downward Dog

  1. Plant your palms on the ground and make an inverted ‘V’ posture 
  2. Mind keeping the back straight and core engaged.
  3. Touch your heels to the ground and feel the stretch in the calves. Lift your hips as high as possible.

Reps: 12-15

Sets: 2

8. Jump Rope

  1. Stand on your toes
  2. hold the ends of the rope in your hands 
  3. Swing the rope from back to front. Jump and let the rope pass from under your feet. Keep doing until you complete the reps.

Reps:30-40

Sets:3

9. Running

Running, walking, and hiking are excellent calf-strengthening exercises. Running helps to build strong muscles and helps to build strong bones, as it is a weight-bearing exercise. Running also improves cardiovascular fitness and burns plenty of kilojoules.

TIP: A leg warm-up is always recommended. Start slow and be consistent if you add running to your exercise routine.

Run as per your capacity and increase the distance with time. 

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