Get Stronger Calves
with These 5 Exercises
Provided
by American
Council on Exercise
The calves
make up the entire space of the posterior lower leg and are used for important
everyday activities like walking, running and jumping. Effectively working the
calves involves raising the heels against resistance, whether that’s your own
body weight or an added load, such as dumbbells or elastic resistance. Also,
allowing your ankle increased range of motion by lowering and raising the heels
off the edge of a step is an effective way to challenge the calves beyond what
they are used to during your everyday activities. Perform 10 to 15 repetitions
of the following exercises to challenge the calves. If you’re not used to
working these muscles, start with only one set and perform fewer repetitions,
as the eccentric nature of these movements may cause some soreness.
Band-resisted
Calf Flexion
Sit on a
mat with your legs extended out in front of you. If, in this position, it’s
difficult for you to keep your back straight, elevate your hips by sitting on
bench or yoga block. Place an elastic resistance band around the balls of both
feet. Keeping the knees straight, point and flex the foot forward and upward,
maintaining tautness in the band throughout the movement.
Single-leg
Standing Heel Raise
Stand on a
step with one foot, with the heel hanging off the edge. Make sure the ball of
the foot is securely on top of the step. Slowly lower the heel of the standing
leg below the edge of the step and then raise the heel as high as possible
while keeping the knee straight. Complete all repetitions on one leg before
moving on to the opposite side.
Seated
Heel Raise
Sit on a
chair or weight bench with both feet on a step and the heels hanging off of the
edge. Place a dumbbell or plate weight across the tops of the thighs. Make sure
the balls of the feet are securely on top of the step. Slowly lower the heels
below the edge of the step and then raise them as high as possible.
Plié
Squat with Heel Raise
Adopt a
wide stance while holding a dumbbell in each hand in the front rack position.
The feet should be turned out, but only to the point at which the knees can
track in alignment with the toes. Do not allow the knees to cave inward during
this movement. Lift the right heel off the floor, but keep the left foot flat.
Perform squats with the left foot flat and the right foot balanced on the ball
of the foot. Complete all repetitions on one leg before changing the foot
position to the opposite side.
Double-leg
Standing Heel Raise
Stand on a
step with both heels hanging off the edge. Make sure the balls of the feet are
securely on top of the step. Slowly lower the heels below the edge of the step
and then raise them as high as possible while keeping the knees straight.
AUTHOR
Sabrena Jo
Sabrena Jo, M.S., has been actively involved
in the fitness industry since 1987. As a certified group fitness instructor,
personal trainer, and health coach, she has taught group exercise and owned her
own personal-training and health-coaching businesses. Jo is a former full-time
faculty member in the Kinesiology and Physical Education Department at
California State University, Long Beach. She has a bachelor's degree in
exercise science as well as a master's degree in physical
education/biomechanics from the University of Kansas. Jo is the Director of
Science and Research Content for the American Council on Exercise (ACE) and a
relentless pursuer of finding ways to help people start and stick with physical
activity. Jo has a passion for the aerial arts and in her spare time enjoys
hanging upside down from fabric and flinging her partner around in their
acrobatic routines.