How to Build Stronger Calves

By eHow Sports & Fitness Editor

Build Stronger  Calves Build Stronger Calves

Rate: (25 Ratings)

Stronger calf muscles will put more bounce in your jump and help support your knee joints, reducing wear and tear. Here's a great exercise for building them up.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

  • Sneakers
  • Exercise Weights

Step1
Stand with your back and knees straight, shoulders relaxed and feet shoulder-width apart.
Step2
Step onto a 4- to 6-inch ledge (either a stair step or thick book would work), with the balls of your feet balanced on the edge.
Step3
Extend both arms in front of you (or use the stair rail) to provide balance.
Step4
Lower heels gradually toward the floor, keeping your body weight slightly forward and your heels off the floor.
Step5
Hold the position for 2 to 3 seconds.
Step6
Lift your heels back to their original position.
Step7
Lift your heels up as high as possible. You should be standing on your toes.
Step8
Concentrate on contracting your calf muscles. Hold the position for 3 to 5 seconds, keeping your legs straight and arms in front of you.
Step9
Lower your heels back to their original position.
Step10
Do one to two sets of 8 to 12 lifts each, ensuring that each lift is smooth.

Tips & Warnings

  • For more resistance, try holding light weights, such as dumbbells. To improve your strength more quickly, lift weights more slowly - this allows your muscles to rely more on strength than momentum.
  • Certain gym machines also provide solid calf workouts.
  • Stretch before and after the exercise.
  • Start off slowly and build up. If something feels painful, stop the exercise.
  • Consult a physical therapist or physician if exercise continues to be painful.
  • If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

Comments

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i721 said

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on 3/26/2007 Just jumprope

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Anonymous said

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on 1/3/2007 http://dtnupm.ehas.org/Members/jamesking/index.html

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on 1/3/2007 http://gisil.jouy.inra.fr/gisil2/Members/nicholashernandez/index.html

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Anonymous said

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on 1/3/2007 http://abs.eea.europa.eu/Members/matthewbrown/index.html

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Anonymous said

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on 6/30/2006 When you lift weights, don't just do a set of 10 or stop when you feel tired. Find an amount of weight that you can lift until your muscles begin to burn, and when they begin to burn continue to keep lifting unless you just no you can't go anymore. This builds muscle strength, size, and tone! Be sure to rest 24 h between each one.

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eHow Article:  How to Build Stronger Calves

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