Stronger calf muscles can help you run, bike and swim faster, but increasing their power requires doing the right training and exercises. The calf consists of two main muscles; the gastrocnemius and the soleus, which runs under the gastrocnemius. Together, these muscles help you point your foot. The gastrocnemius, the larger of the two, also helps bend your knee. Donkey calf raises can help you strengthen your calf muscles.
Step 1
Stand approximately 2 to 3 feet in front of a wall or sturdy chair, with your feet hip-width distance apart and pointing forward.
Step 2
Hinge at your hips, engage your abdominal muscles and lean forward until your upper body is at a 90-degree angle.
Step 3
Place your hands on the wall or chair to stabilize your stance. The forward motion of your upper body allows you to better isolate your calf muscles during the exercise. When doing calf raises while standing straight, the other muscles in your legs and core assist the calves, which means they get a comparatively decreased work out.
Step 4
Move your weight to the balls of your feet and slowly lift your heels off of the ground while pressing through your toes, especially the big toe on each foot.
Step 5
Lower your heels back to the floor for one repetition. Repeat for a total of 10 to 15 reps.
Tips and Warnings
- Concentrate on using the muscles on your inner legs and feet. The outer leg and feet muscles are stronger for many people and become overused; also focusing on using the inner muscles can help even out your alignment and strength.
Things You'll Need
- Wall or sturdy chair
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