How to Workout the Calf Muscle

After the biceps and the abs, both men and women say that the muscle group they most look at is the calf muscles. In addition to aesthetic reasons, the calf muscles are also an integral part of the posterior chain which helps keep you walking, running and feeling well. Fortunately, calf muscle workouts are effective and simple.

Instructions

1

Warm up for between 10 and 12 minutes with some moderate cardiovascular exercise. Jogging, jumping rope, biking or even running in place (as boxers do for a warm up) are excellent ways to get your calf muscles warm and pliant for your workout.

2

Stretch both of your legs and your lower back since calf muscle workouts also call into play these lower body and back muscles. A short, dynamic stretch, such as kicking into the air with your knee straight, will loosen up the calves. If you find that your calves are particularly tight or knotty, try putting one foot behind you and pushing against a wall with your hands as you keep your heel on the ground.

3

Begin the workout with calf raises by standing on a stair or ledge and holding onto something if you need some help with balance. Let your heels hang over the edge and then lower them down below the ledge as far as you can. Then, in one surging motion, raise back up until you're standing on your toes. If you find this exercise easy, then hold a dumbbell in each hand to add resistance.

4

Work up to higher repetitions of the calf raise (or any other calf muscle workout you prefer). Gradually add weight, as well. If you're more interested in endurance, go for sets of between 12 and 15 reps. If you want to build muscle then do calf exercises with heavy weights for five repetitions in each set.

5

Stretch your calves thoroughly after you complete the calf exercise. Start by planting your hands on the ground. Then place your feet a little less than body length behind you. Raise your butt into the air as you keep your heels on the ground. To intensify the stretch, place one foot on the back of the other heel and hold it. Then switch feet.

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After the biceps and the abs, both men and women say that the muscle group they most look at is the calf muscles. In addition to aesthetic reasons, the calf muscles are also an integral part of the posterior chain which helps keep you walking, running and feeling well. Fortunately, calf muscle workouts are effective and simple.

Instructions

1

Warm up for between 10 and 12 minutes with some moderate cardiovascular exercise. Jogging, jumping rope, biking or even running in place (as boxers do for a warm up) are excellent ways to get your calf muscles warm and pliant for your workout.

2

Stretch both of your legs and your lower back since calf muscle workouts also call into play these lower body and back muscles. A short, dynamic stretch, such as kicking into the air with your knee straight, will loosen up the calves. If you find that your calves are particularly tight or knotty, try putting one foot behind you and pushing against a wall with your hands as you keep your heel on the ground.

3

Begin the workout with calf raises by standing on a stair or ledge and holding onto something if you need some help with balance. Let your heels hang over the edge and then lower them down below the ledge as far as you can. Then, in one surging motion, raise back up until you're standing on your toes. If you find this exercise easy, then hold a dumbbell in each hand to add resistance.

4

Work up to higher repetitions of the calf raise (or any other calf muscle workout you prefer).

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. Gradually add weight, as well. If you're more interested in endurance, go for sets of between 12 and 15 reps. If you want to build muscle then do calf exercises with heavy weights for five repetitions in each set.
5

Stretch your calves thoroughly after you complete the calf exercise. Start by planting your hands on the ground. Then place your feet a little less than body length behind you. Raise your butt into the air as you keep your heels on the ground. To intensify the stretch, place one foot on the back of the other heel and hold it. Then switch feet.