Before starting your calf muscles building plan, you should understand the background of calf and how it functions. Many people may not understand clearly on the function of calf and thus made unnecessary mistake when trying to build up calf muscles. The main function of this part of your leg is to extend the ankle and is mainly built up with gastrocnemius and soleus muscles. Both of these muscles joint and attach to the heel which forms Achilles tendon.
There are many methods that you can use to build muscle for your calf, here is a list of 5 workout programs that you can practice to build up your calf muscles.
1. Donkey Calf Raise
Step onto any raised platform or the handle of the dumbbells with the entire balls of your feet. Lean forward at a 90-degree angle and get yourself support by holding onto something. This workout is named as donkey calf raise because somebody can sit on your lower back to put on resistance. It is vital that you do not cheat by using your arms to lift your bodyweight. Simply stand up on the balls of your feet extending your calf muscles in order to complete a repetition. It is perfectly well to carry out this workout with either bent knees or straight knees to entirely recruit the gastrocnemius muscle. Go as high as possible on each rep and move down with proper control.
Donkey calf raise exercise video
2. Standing Calf Raise
Standing calf raise is another workout that you can carry out to build up calf muscles. This workout is designed particularly to focus on the outermost muscles, as these muscles are mainly responsible for the size as well as the shape of your calves.
First of all, you need to find a raised step with railing installed so that you can hold on to the rail to balance your body. Arch hanging off the back by standing on the step and raise up you toes as high as possible. Do this slowly and stop for a second when you reach the peak that you can reach. Return to the original position slowly and practice for at least 8 to 12 times per leg.
Standing calf raise exercise video
3. Seated Calf Raise
Seated calf raise is a workout that designed to improve the calf’s soleus muscle. This workout is easy to perform, what you have to do at first is to sit on the machine with a ball of your feet on the edge of the foot pad. Lift you calves to take the weight off rack and drop your heels slowly. Raise your heel again to the maximum height that you can reach, stop at that position and squeeze the calf muscle, then lower back down slowly. Repeat this as many times as you desire.
Seated calf raise exercise video
4. Weighted Calf Raise
Find a step and stand with just your toes on the edge of the step. Raise and lower your heel gently by using your calf muscles. Some weight trainers will suggest you to use dumbbells at the same time for extra challenge. Also, you can load a weighted barbell and rest it across your the back of your shoulders. Calf raises workout can be done with a machine but that may not be as effective as by using free weights. To grow your calf muscle, you need heavy weight!
Weighted calf raise exercise video
5. Uphill Cardio
Uphill jogging or running is a good way to improve the strength of your calves and to build muscle. However, this exercise requires long term practice and the muscle growth is not significant in short term. In some cases, stairmaster or incline can be used to build up the calf muscles much faster.
What is the Benefits of Building Calf Muscles?
Developing big and strong calf muscles not only will improve your appearance for your lower body, it will also give you more power in your sprints and jumps during your sports programs. Your calf muscles along with your quadriceps will also help to support your knee joints and subsequently reducing ware and tare.
