Having calves that are strengthened aids in balancing your overall physique; not only does it improve your looks, but it also aids in the performance of certain activities. They also aid in gaining strength, which enables you to perform activities like running, jumping, cycling, and even skipping with ease. Having calf muscles that are not flexible and are tightened is dangerous for your overall health. Having calves like this can lead to the sustenance of various injuries. There are varieties of leg exercises that aid in the proper development and strengthening of your calves. These exercises include:
Standing calf raise on an elevated surface
This is a well-known exercise that has been proven to develop and strengthen the muscles of the calf fully. These are the steps to perform this exercise;
• Begin by grasping a dumbbell each in your hands while standing on a heightened surface using the forefront of your feet.
• Ensure that your abs are tightened and engaged while raising your leg as high as you can.
• Gradually reduce your legs till you feel an extension in your calves.
• Perform this workout routine repeatedly until you engage in the exact number of reps on both legs.
Seated calf raise
This is another well-known workout routine that aims solely at the proper development and strengthening of your calf muscles. It is a very efficient and effective form of calf exercise. You must perform this exercise diligently to ensure that you get amazing results. These are the steps to perform the seated calf raise;
• Begin this workout routine by sitting on a chair while your feet are firmly placed on the ground with a set of heavy-weight dumbbells placed on your thighs.
• Ensure that your core is tightened and well engaged while you raise your leg off the floor as much as you can.
• Gradually return to your original position then repeat this exercise for at least eight to ten sets to ensure maximum effect.
Farmer’s walk on toes
The farmer’s walk on toes exercise is a superb workout routine which has an immense effect on the muscles of your calf. This exercise has been used for ages by fitness individuals who wish to develop their calves properly. If you are looking for a superb exercise that would tone and develop your calves, then the farmer’s walk on toes is the perfect workout routine to try out. These are the steps to perform the farmer’s walk on toes;
• Begin by grasping a set of dumbbells in your hands while keeping your feet wide apart from each other.
• Ensure that your shoulder is lowered and your core is tightened and engaged.
• Raise your heels till your body weight is placed on your toes.
• Ensure that your feet do not touch the floor while moving forward using your toes for a particular period.
• Perform this workout routine for as long as you can to ensure that you achieve superb results.
Jump rope
This is a well-known exercise, however, most individuals do not realize that jump rope is useful for the proper development of the calf muscles. Apart from properly strengthening and developing your calf muscles, jump rope aids in developing other parts of your body. These are the steps to perform the jump rope;
• Begin by grasping the handle of the jump rope and placing it close to your side.
• Lift your body as high as you can while placing the jump rope above and below you.
• Ensure that your abs are tightened and well engaged while performing this exercise.
• Ensure that your shoulder is lowered, then perform this workout routine for as much as you can to get superb results.
Dumbbell jump squat
Dumbbell jump squats are known to be an amazing workout routine that has been used by numerous fitness personnel for the proper development of the calf muscles. To get amazing results from this workout routine, it is essential that you are consistent and diligent while performing it. These are the steps to perform the dumbbell jump squat;
• Start by grasping a set of dumbbells in your hands while standing with your feet wide apart from each other.
• Pull in your hips till they are lowered down, and your thigh forms a parallel position with the floor.
• Maintain this squat form a little while before lifting your body to come out of the squat position and rise off the floor.
• Gradually return to the floor while you reduce your body to the squat form.
• Perform this workout routine for as much as you can to get superb results.
Downward Dog
The downward dog exercise is very efficient when it comes to the proper development and strengthening of your calf muscles. These are the steps to perform the downward dog;
• Begin by positioning your body in a tabletop form while your hand is firmly placed on the ground underneath your shoulders and your knees underneath your hips.
• Gradually raise your hips till your legs are completely stretched out, and your body forms a triangle.
• Ensure that your abs are engaged, and your hip is lifted as high as possible.
• Perform this workout routine as much as you can to ensure that your calves are properly worked on.
Standing wall calf stretch
This is a different wall stretch variation that targets your gastrocnemius, and it also aids in relieving tension in the Achilles tendon. Also, it stretches your plantar fascia in a great way. Heel pain is mostly caused by this issue. These are the steps to perform the standing wall calf stretch;
• Stand in front of the wall; you will be utilizing this for this move.
• Then place your right foot forward so that the ball of your foot is against the wall, and your heel is on the ground.
• Rest your hands on the wall, then lean forward and straighten your front leg gently and stop when there is a deep stretch is felt in your calf.
• Switch over to your left leg and repeat the movement.
Straight-leg calf stretch against a wall
This move is good for stretching your gastrocnemius, and at the same time, it improves your ankle flexibility. These are the steps to perform this exercise;
• Stand away from the wall at arm’s distance. Then, bend your right knee slightly as you step back with your left foot.
• Then, push your hands against the wall by leaning forward. Ensure your leg is straight, then press your back heel down into the floor to get that deep stretch.
• Switch over to the opposite leg and repeat the movement.
• You can try a variation where your back leg is bent slightly if you want to isolate the soleus.
How often your calves should be exercised
It is recommended that you incorporate calf exercises in your workouts a few times per week. However, this is more or less a general recommendation; based on your activities and routine you follow; you can be able to modify how often you exercise your calves. For instance, a distance runner would have to resistance train calves less frequently to prevent overtraining.
Benefits of calf exercises
These are the benefits that come with performing calf exercises and strengthening your calves.
Tone it up
When you have perfectly shaped calves, you will have an amazing aesthetic look. If you have calves that are toned well, it will compliment your heels superbly. It is also important if you are looking to hit the stage for a bodybuilding or figure competition. Your muscular symmetry will be compromised negatively if you ignore your calves while strengthening your glutes and thighs.
Boost your power
When you are jumping, walking, or running, your calves are the ones responsible for lifting your heel. Your gastrocnemius muscle is especially involved in the generation of power when you are performing any of these tasks. For instance, volleyball and basketball players can boost their vertical jump by working the muscles of their calves.
Become more stable
Your feet and ankles are stabilized by your calf muscles. When you strengthen your calves with these exercises, they would have an enhanced ability to provide more stability and also aid in the prevention of rolling or excessive supination or pronation. This is a situation where your foot turns outward or inward, respectively. Walkers, runners, and other people that participate in team sports can gain from stronger calves that work to keep the mechanics of the lower leg in good shape.
Help prevent injury
A study taken with about 14,000 injured runners showed that the second most common injury was calf pulls. So if you ignore stretching and strengthening your lower leg, you will increase your chances of sustaining an injury in your calf. The soleus and the gastrocnemius are the two components of the calf muscles. If any of these muscles are stretched too far and separated from its insertion at your Achilles tendon, you will experience a pull. This pull can be so mild and heal up in a matter of weeks, or it could be so severe that it could take up to months before healing.