The calf contains two main muscles: the gastrocnemius and the soleus. The gastroc muscle, in the upper part of your calf, provides the nice cut in a healthy calf. The soleus, though less obvious, works with the gastroc and the Achilles tendon to help the calf in its main function of walking or running. The shape of your calf muscle is largely determined by heredity as well as the amount of work the muscles bear. You can build up your calf muscles relatively easily, and often without using additional weight. Building your calf muscles helps avoid injury, especially if you play sports that require explosive leg action, such as tennis or soccer.
Step 1
Find a step to complete some calf raises. Standing with your heels hanging off a step, lift and lower your body weight 20 times. Complete three sets of 20 to start. When lifting, hold for a moment at the top of the movement to emphasize the lift. When you lower down, extend your heels lower than the rest of your foot, but don't try to extend to the floor--you can pull a calf muscle by stretching it too far. Exact measurements vary by individual, but lower until you feel a nice stretch in your calf. As you gain strength, add 10-pound dumbbells in each hand or a 20- or 30-pound barbell across your shoulders.
Step 2
Complete a set of standing calf raises. Standing upright, using a chair or wall for support, and raise one leg. Lift and lower to work the supporting leg, completing three sets of 20. When lifting, hold for a moment at the top of the movement to emphasize the lift. Switch legs and repeat.
Step 3
Set a token on the ground for lateral jumps. Use cones, a book or a marker. The goal is to provide a visual to help you focus as you jump from side to side. Start with your feet together, and knees, hips and shoulders aligned. Tighten your core and jump sideways over the token. Land softly with feet together and knees slightly bent. Repeat the jump to return to the starting point. As you advance, you can set a line of tokens 2 feet apart and jump over them one at a time, then reverse direction. This explosive action is excellent training for skiers.
Tips and Warnings
- Keep your core tight when working your calves to protect and support your back.
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