Even though the quadriceps muscles are located in the front of the thighs and the calf muscles are located in the rear of the lower legs, these two muscle groups can be exercised at the same time. The muscles of the quads flex your hips and the muscles of the calves plantar-flex your ankle. (Plantar flexion is when you point your toes.) Because these movements do not oppose each other, exercises that involve both of the muscle groups are possible.
Squat Jumps
Squat jumps combine squats to work the quads and jumping to work the calves. To do squat jumps, begin by standing with your feet hip-width apart and parallel to each other. Relax your arms at your sides. Then, bend your knees and move your hips backward while you bend forward slightly with your upper body. Your arms will swing back and then you will straighten your legs and jump into the air. The ankles will flex as they leave the ground and your arms will swing up into the air above your head. The landing should be quiet. Bend your knees as you land and drop your arms. The National Academy of Sports Medicine (NASM) recommends holding the squat position for two seconds when you land to improve your muscular stabilization.
Power Clean
The power clean exercise will not only work your calves and quads, but also the muscles of your upper body. You will need a barbell to do this exercise, though it is possible to use kettlebells. The exercise begins with you standing with your feet shoulder-width apart and holding a barbell in front of you with your hands shoulder-width apart as well. Your palms will begin facing your legs and your arms are straight. This is the starting position. From there, you will bend your knees and lower the barbell to the floor. You will then simultaneously swing the barbell up toward your chest and jump a couple of inches into the air. When you land, the barbell will be in front of your shoulders with your elbows bent and your palms facing forward. Your knees will be bent. Stand up straight and then lower the barbell back in front of your waist to return to the starting position.
Walking Lunges
Walking lunges are a variation of the lunge exercise. Because you will lunge and then step forward, your calves will get more of a workout than during regular lunges due to added plantar flexing of the feet as you walk. The walking lunges are done by first standing with your feet hip-width apart and your hands on your hips. You may also hold a dumbbell in each hand with your arms at your sides. You will then step forward with one foot and bend the front knee to 90 degrees. The rear foot will rise onto the ball of the foot as you bend that knee as well. The back is kept straight up and down throughout the lunge. You will then straighten your legs and step forward with the back leg to do the next lunge.
References
- "NASM Essentials of Personal Fitness Training: Course Manual;" Michael Clark, Scott Lucett, Rodney Corn; 2008
- My Fit: Power Clean
- My Fit: Walking Lunges
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