The calf muscle is one of the most important muscles in the human body and many athletes don’t know this. The calf isn’t a small or unimportant muscle like some think. It works like the heart, which is why doctors and scientists call it the second heart. In this article, we’ll show you some important exercises to strengthen this muscle.
Time: 15 minutes
Equipment: Dumbbell
Suitable for: Calf Muscle
Instructions: Pick three exercises and do 15 reps each, repeat 3 times, then move to the next three exercises with 60 seconds rest between sets. Do each set 3 times then move to the next three exercises.
First exercise: Calf Raise
- Start standing with your feet shoulder-width apart.
- Pull your belly in and lift yourself up by pressing on your toes, keep knees straight but not locked.
- Pause a bit at the top and squeeze your calves, then lower back down. Do 15 reps.
Second exercise: Inward Calf Raise
- Start standing with your feet shoulder-width apart, toes pointing inward.
- Tighten your abs and lift your body up by pushing on your toes, keep your knees straight but not locked.
- Pause at the top and squeeze your calf muscles, then lower back down for 15 reps.
Exercise 3: Outward Calf Raise
- Start standing with your feet shoulder-width apart, toes pointing outward in a "V" shape. Tighten your abs and lift your body up by pushing on your toes, keeping your knees straight but not locked.
- Pause at the top and squeeze your calf muscles, then lower back down for 15 reps.
Exercise 4: Single-Leg Calf Raise
- Start standing with your feet shoulder-width apart.
- Lift your left foot and bend your knee so your leg forms a 90-degree angle. Keep your leg raised and stand on your right toes.
- Pause a bit at the top and squeeze your calf muscles, then lower down to the floor for 15 reps.
Exercise 5: Jumping Jack
- Stand straight with your arms at your sides then raise your arms above your head at the same time.
- Jump both feet out so they are wider than shoulder-width apart. Do 15 reps without stopping.
Exercise 6: Seated Calf Raise
- Sit on the edge of a chair with something on the floor in front of you that isn’t too high. Put your toes on the top of this thing while your heels hang off. Hold a dumbbell in each hand on your thighs.
- Stand on the balls of your feet while lifting your knees and thighs up at the same time. Pause briefly. Do 15 reps.
Exercise 7: Weighted Calf Rock
- Stand straight with feet shoulder-width apart, hold a dumbbell in both hands, swing back then forward so your weight is on your heel.
- Keep swinging back and forth for 15 reps.
Exercise 8: Downward Dog
- Sit in plank pose but on your toes, lift your hips and back up, press your shoulders down your back and relax your neck.
- Stretch your fingers on your mat with palms on the floor. Bend your right then left knee alternately for 15 reps.
Exercise 9: Step Up With Hop
- Start standing facing a bench or chair, place your left foot on it and push down, jump while bringing your right knee up to hip height.
- Do 15 on each side to complete a full set.
