7 Exercises to Strengthen Your Calf Muscles

SadaNews - Strong legs aid in daily activities such as walking, running, jumping, climbing stairs, and standing firmly.

Calf muscles are small yet powerful. However, they are often neglected in workouts. Weak calf muscles can lead to fatigue in the legs, decreased speed while running, unstable ankles, and even pain in the shin bone.

If you are one of those who give up on achieving the target of 10,000 steps because they cannot drag their weak legs to walk for long, here are some suitable exercises to address this issue and strengthen the calf muscles, according to the Times of India.

1. Calf Raise

This exercise targets the strengthening of the prominent larger calf muscle.

How to perform the exercise: Stand on the edge of an elevated surface with your feet hip-width apart (a step or a board). Keep your knees soft with your chest up. Push through the balls of your feet to raise your heels as high as possible. Then pause for one second at the top, after which lower your heels slowly until you feel a stretch in the muscle.

Number of sets and repetitions: 3-4 sets of 12-20 repetitions. Maintain a slow tempo - one second to rise, one second to pause, two or three seconds to lower.

2. Single Leg Calf Raise

The single-leg calf raise exercise benefits the calf muscle while enhancing balance and stability.

How to perform the exercise: Stand on one foot on a step, gently touching the wall for balance. Then raise the heel as high as possible, pause, and lower it slowly while keeping the torso straight.

Number of sets and repetitions: 3 sets of 8-15 repetitions for each leg, focusing on control during the exercise.

3. Seated Calf Raise

The seated calf raise exercise (with bent knees) targets the soleus muscle, which is the deeper and more endurance-oriented muscle.

How to perform the exercise: Sit with your knees bent at a 90-degree angle. Keep your feet flat on the floor. Then raise your heels by pressing down on the balls of your feet, followed by pressing from the top, and then lower them slowly.

Number of sets and repetitions: 3-4 sets of 15-25 repetitions. In fact, the soleus muscle responds better to higher repetitions.

4. Strengthening the Achilles Tendon

The unweighted calf lowering exercise helps strengthen the Achilles tendon and enhances control in the calf muscle.

How to perform the exercise: Stand on the edge of an elevated surface with both feet, and push through your heels. Then shift the weight to one foot and lower it slowly (3-5 seconds) on that leg. Switch legs and continue the movement.

Number of sets and repetitions: 3 sets of 6-10 slow repetitions for each leg.

5. Jumping Rope

Jumping rope helps build the endurance of calf muscles, fast-twitch fibers, and enhances coordination.

How to perform the exercise: It is recommended to keep your knees slightly bent, and jump on the balls of your feet with quick and light jumps. Then rotate the rope using your wrists in sync with short, steady steps.

Number of sets and repetitions: 5 rounds of 30-60 seconds with rest of 30-60 seconds.

6. Walking on Toes

Walking on toes targets the calf muscles while improving grip stability and trunk muscles.

How to perform the exercise: Consider carrying weights while walking forward on your toes for a distance or time. It is recommended to keep your shoulders down and your trunk muscles engaged.

Number of sets and repetitions: 3 rounds, each lasting 30-60 seconds or 20-40 meters.

7. Plyometric Jumps

Plyometric jump exercises are known for their importance in enhancing the strength and capacity of calf muscles as they contribute to the growth of fast-twitch fibers.

How to perform the exercise: Use a low to medium height box. Start the exercise by standing straight, jumping upward using the calf and hip muscles, and landing gently on the balls of your feet with your knees slightly bent. Then lower yourself down quietly.

Number of sets and repetitions: 3-5 sets of 4-8 repetitions. Always prioritize the quality of repetitions over quantity.