Your calf muscle complex includes the two-headed gastrocnemius muscle and the deeper-seated soleus muscle. The gastrocnemius creates the sought-after diamond shape of a well-developed pair of calves, and functions to raise your heels, or plantar flex your feet. The soleus, situated below the gastrocnemius and isn’t visible, functions to raise your heels when your knees are bent. Jumping is among the best exercises for calf development.
Heel Raises
Heel raises are the quintessential calf exercise. Modify them in a number of ways to make them more effective than the standard two-leg version. Stand with your feet hip-width apart and parallel, and your hands on your hips. Keep your shoulders back, your chest wide and your abdominal muscles engaged. Shift your weight to the balls of your feet as you raise your heels off the floor. Pause at the top before returning your heels to the floor. Control the movement in both directions rather than allowing momentum to take over. To increase the challenge, lift one foot off the floor, hold dumbbells or keep your heels raised for 30 seconds or more.
Mountain Climbers
This full-body exercise doesn’t require any equipment, although you can place your hands on a step bench if your hips have a limited range of motion. Kneel on the floor with your legs hip-width apart. Place your hands on the floor just in front of your shoulders with your fingers pointing straight ahead. Extend your left leg straight back, tucking your toes to support your weight. Bring your right thigh to your chest, planting your foot on the floor with your toes pointing straight ahead. Engage your abdominal muscles. Simultaneously, drive the knee of your back leg in toward your chest as you extend your front leg back to exchange leg positions. Keep your hands flat on the floor. Once you master your form, quicken your pace to increase the challenge.
Squat Jumps
All squats strengthen your calves, but adding a jumping element takes it to the next level. Explosive jumps, otherwise known as plyometrics, are advanced exercises you should only perform if you possess a higher level of fitness. With your feet hip-width apart and parallel, shift your weight back into your heels and lower your hips into a squat. Reach your arms behind you as you come to the bottom of the squat. When your heels are about to lift, explode upward, jumping off the floor as you swing your arms up over your head and fully extend your legs. Land softly on your feet, rolling back slightly onto your heels to minimize the impact.
Single Leg Push-offs
For this exercise, you need a step bench or a plyometric jump box. Start with your left foot on top of the bench and your right foot on the floor. Bend forward slightly at the waist in a ready position. Push your left foot into the bench while simultaneously pushing your right foot into the floor to jump straight up. Land your left foot next to your right foot on the bench, dropping your hips into a squat to keep your landing soft. Step your right foot back down to the floor and repeat several times before switching feet.
References
- “Optimum Performance Training for the Health and Fitness Professional”; National Academy of Sports Medicine; 2004
- American Council on Exercise: Lower Leg Exercises
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