Undoubtedly, legs are a woman’s sexiest feature. But, if you want your legs to look amazing in high heels, you need to pay attention to your calf region. Having big, strong, well-defined pair of calves not only makes your legs look super sculpted, but that’s not the only reason why you should work on them. Our calves help us to carry the body’s weight, stabilize and strengthen the ankles. This allows our feet to leave and hit the ground when we are performing activities ranging from walking to jumping.
The stronger your calf muscles are, the more strength your legs will have, the more powerfully you will be able to walk, jump, swim, sprint, etc., and the less likely you will injure yourself. Therefore, if you want to be fit and active, calf exercises for women are a must! On that note, here are some of the best calf exercises you can do!
Before you Begin your Best Calf Exercises
Before we move on to the best calf exercises for mass, let us understand the anatomy of the muscles. The calf consists of two different muscles. First, there is the gastrocnemius, which has two heads and runs from behind the knee to halfway down the length of the lower leg. When most people think of calves, this is the muscle they are referring to. Beneath the gastrocnemius, there’s the Achilles tendon. The former connects to the latter and attaches to the heel. The Achilles tendon runs from the outer side of the back of the knee down to the heel.
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Best Calf Exercises for Mass
Looking for the best calf exercises at home? Read on!
1. Calf Raise
The calf raise is the simplest yet one of the best exercises that you can incorporate into your routine. Follow these simple steps.
- Start by positioning yourself shoulder-width apart and engage and core for stability.
- Press through the balls of your feet to lift your heels off the floor.
- Make sure your knees are straight but not locked.
- Pause when you are at the top, squeeze your calf muscles and then lower your heels back to the floor.
- This is one rep. Complete at least 20 reps.
Calf Exercises2. Ankle Hops
Ankle Hops are the perfect beginner’s routine for calf strengthening exercises. Follow these simple steps.
- Position yourself shoulder-width apart, keeping your core and calves engaged for stability.
- Lift your feet off the ground by jumping slightly and then come back to the ground. It’s like a regular hop but only at the ankle level.
- Complete 30 reps.
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3. Isometric Calf Raise
If you want to take your regular calf raises one step ahead, this is the exercise for you. Follow these simple steps.
- Start by standing shoulder-width apart with dumbbells in your hand.
- Keep your abs engaged for stability.
- Press through the balls of your feet to lift your heels off the floor.
- Again, make sure your knees are straight but not locked.
- When you are at the top, flex your calves and hold them for a couple of seconds.
- Complete 10 to 15 reps.
4. Single-Leg Calf Raise
This simple calf strengthening exercise can be done in few easy steps.
- Start by standing shoulder-width apart.
- Now raise your left leg and bend your knee to form a backward 90-degree angle.
- Keep your leg lifted and core engaged.
- Next, press through the balls of your right foot to raise your heel.
- When you are at the top, pause, and squeeze your calf muscle.
- Gently lower down back to the floor.
- Complete 15 reps and move on to the other side.
5. Jumping Jacks
Do this exercise for strong calf muscles. Follow these simple steps.
- Stand with your feet together and arms at your sides.
- Simultaneously raise your arms out and jump your legs out past the shoulder-width distance
- Without pause, reverse the movement.
- This is one rep. Complete 50 to 100 reps of this.
6. Butt Kicks
Follow these simple steps.
- Stand with your feet under your hips and hands by your sides.
- Bend your left leg and quickly raise your heel to your glutes.
- Quickly return to the start and repeat the same on your other side.
- It should be a simultaneous movement.
- This is one whole rep. Complete 30 reps.
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7. High Knees
Follow these simple steps.
- Stand firmly on the ground with your arms bent at a 90-degree angle.
- Make sure your elbows are close to your sides and hands at hip height in front of your body.
- Bend your left leg and lift your left knee to your hand level.
- Return left knee to the floor and quickly repeat on the other side.
- This is a continuous movement. Complete 15 reps.
8. Step-up Hop
The Step-up Hop is one of the best calf exercises. You need a bench or a step for this exercise.
- Stand facing the step.
- Place your left foot on the step and push through the left heel to lift your right leg.
- You should be driving your right knee up towards the hips.
- Now, carefully lower down to the start.
- Complete 10 reps and move on the opposite side.
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9. Inward Calf Raise
Follow these simple steps.
- Stand with your feet shoulder-width apart.
- Your toes should be facing inwards and heels should be out slightly.
- Press through the balls of your feet to lift your heels off the floor.
- Make sure your knees are straight but not locked.
- When you are at the top, pause and squeeze your calves.
- Lower your heels back down.
- This is one rep. Complete 10 to 15 reps.
10. Outward Calf Raise
Follow these simple steps.
- Stand with your feet shoulder-width apart.
- This time your toes should face outwards, and heels inwards.
- Press through the balls of your feet to lift your heels off the floor.
- Make sure your knees are locked.
- Once you are at the top, pause, and squeeze your calves for stability.
- Lower your heels back to the floor.
- This is one rep. Complete 10 to 15 reps.
Try these 10 best calf exercises at home and watch your legs transform.
Also, read- Best Calf Exercises
