While notoriously well-known for being difficult to build, your calf muscles are actually essential to your everyday leg movements, making them essential muscles to train. Here are some simple home workouts that you can use to isolate and tone your calf muscles, thereby building them more effectively than before.
Single-Leg Calf Raise
Start by holding onto a wall or pole with one arm and then lifting the leg on the opposite side of your body. Proceed to push up with your foot that is still on the ground, thereby lifting your body upwards. Once on your toes, return to your original position. Consider standing on a narrow log or holding dumbbells in your hands for an added challenge.
Seated Calf Raise
Sit on a chair or exercise bench with your feet shoulder-width apart. Ensure that your feet are flat on the ground and hold two heavy dumbbells on top of your knees. If you don’t have dumbbells, wrap a resistance band around your knees and under your feet. Engage your core and make sure that your hips and glutes remain tight as you lift your feet before returning back to your original position.
Start with your feet shoulder-width apart and your arms at your sides. Bring your feet together as you jump while bringing your hands close together overhead. Then, jump back into your starting position and begin your next rep.