Well-developed calves give your legs a firm and shapely look. Aesthetics aside, strong and flexible calves offer big physical benefits. They contribute to better ankle stability, increased power and protection from certain foot problems, including plantar fasciitis. There's no need for bulky and costly equipment or oodles of space to strengthen and stretch your calves at home.
Getting into the Groove
Working your calves when they're cold and tight can lead to injury, so start your workout by warming up your calves, ankles and feet. March or jog in place while pumping your arms back and forth for two or three minutes. When you begin to break a light sweat, do some dynamic calf stretching. Holding onto a kitchen countertop or dining room chair for balance, do a set of 20 ankle circles with each foot or use the big toe of each foot to "draw" the letters of the alphabet in the air. Alternatively, clear a space on your floor and move to a pushup position. Shift your hips and buttocks toward the ceiling so your body forms an inverted "V." Resting your left foot on your right ankle, slowly lift and lower your right heel 20 times. Repeat with your left foot.
Hard to Resist
Standing straight-leg calf raises are the go-to exercise for working the gastrocnemius muscle of the calf, and they're ideal for home workouts. Perform calf raises on the edge of a step while holding a banister for support or face a wall and do them with your fingertips on the wall. To boost intensity, grip a dumbbell or milk jug in one hand or switch to single-leg raises. To work the smaller soleus muscle, do seated calf raises. Sitting on a chair, rest the balls of your feet on a fat phone book and repeatedly raise and lower your heels. Increase difficulty by resting a large bag of laundry detergent or fertilizer across your thighs. For standing calf raises, change your foot position -- angling your toes inward or outward -- to target different muscle fibers. For both seated and standing variations, work slowly and deliberately, and strongly contract your calf muscles at the top of the motion. Aim for one to three sets of eight to 12 reps.
Exploding the Myth
Resistance training isn't the only way to beef up your calf muscles. You can also use movement-based exercises to challenge your calves. Set a kitchen timer for one to three minutes -- depending on your fitness level -- and jump rope, walk on your toes or do tiny football runs on the balls of your feet. Use a solid box, chair, couch or aerobic step to work your calves with step-ups or alternate-leg push-offs. Or, challenge your calves with explosive mountain climbers, vertical jumps and one-legged lateral hopping. When you jump or hop, shoot for quality over quantity; five to eight reps performed with impeccable form is probably sufficient. For safety purposes, land toe to heel and avoid lateral movement of the working knee.
Long and Lean
Tight calf muscles can contribute to a host of problems, including foot, knee, hip and back pain. After the strength portion of your lower-leg workout, spend several minutes loosening and lengthening your calves with static stretches. Sitting on the floor with your legs extended in front of you, loop a scarf, dog leash or old necktie around the ball of one foot. Pull back on the ends of your stretch tool to lengthen the calf. Hold for 15 to 30 seconds and repeat on the other leg.
- Journal of Biomechanics: Contributions of the Individual Ankle Plantar Flexors to Support, Forward Progression and Swing Initiation During Walking
- Nismat: Plantar Fasciitis
- New York Road Runners: Dynamic Calf Stretch
- American Council on Exercise: Top 25 At-Home Exercises
- The Journal of Strength and Conditioning Research: Medial and Lateral Gastrocnemius Activation Differences During Heel-Raise Exercise with Three Different Foot Positions
- American Council on Exercise: Plyometrics -- Controlled Impact/Maximum Power
- Dr. Peggy Malone: Stretch Your Calves -- Why This Is So Important for Everyone
- Photo Credit Stockbyte/Stockbyte/Getty Images
How to Build Up Your Calf Muscles
For men and women alike, genetics has a lot to do with the size and shape of the calves. If "bird legs"...
The Best Home Leg Exercises
Developing and exercising the muscles of your legs will help improve posture, burn calories, increase total body strength, and provide muscular symmetry....