How to Work Calf Muscles at Home

Calf muscles add great definition to your legs, when they are conditioned properly. Perform as many or as few reps of this easy calf raise exercise whenever time allows.

Difficulty: Moderate

Instructions

1. Stand on top of your step with legs hip width apart and back straight. The heel of both feet should be off the step, with just the balls of your feet on the step.

2. With legs slightly bent, lower both heels towards the ground as far as you can. To keep your balance, either hold on to the banister lightly with one hand (if you are using a staircase), or keep your arms out to the sides, if you are using an aerobic step.

3. Slowly come up to starting position and repeat the movement. Keep the motion controlled so that you are forcing the calf muscles to do the work and keep you balanced. Repeat the exercise five to ten times and take a break. Work up to three sets of ten.

4. For an added challenge, as your heels come up toward the starting position, continue the movement upward and raise your heel as high as you can until you are almost on your tiptoes. This is using the full range of motion of the calf muscles and will tire the muscles more quickly.

Tips & Warnings

• Keep the movement slow and deliberate to get the full effect of the exercise.
• Keep your back straight and knees slightly bent to protect your back.

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