5 Ways to Get Stronger, Bigger Calves
Build strong legs with these new exercises. (Photo: Dave Long / Getty Images)
The best way to get strong, good-looking legs is to do the hard work on the lower body. That primarily means focusing on the big leg movements like split squats and lunges. Zeroing in on the calves, however, isn’t always so easy. Here are some tips on building up the strength and functionality of the most important muscles below your knees.
Related: How to Do a Perfect Squat
Make the Shin Muscles Stronger
(Photo: Reuben Paris / Getty Images)
Your lower leg could be lacking in thickness and strength because you’re ignoring the front side of the leg. Strengthening the tibialis anterior (front of your shin) muscle can be a great first step. If your gym has a toe-raise machine, use it. If not, you can do your own using a band. Secure the band around an object, and lay flat on your back with one leg extended, and the other side of the band around that toe. Against the resistance, raise the toe.
You can also try this simple exercise, which can be done for high reps, so perform sets of 15 to 20:
Walking on Heels
Keep your toes as far off the ground as you can, and walk forward for 20 meters using short strides, turn around and come back. Once the stretch both ways is a piece of cake, look to increase the amount of time you spend walking on the heels.
Related: 6 Bodyweight Moves You’ve Never Tried
Try Using Plyometrics
(Photo: Getty Images)
The calf muscles have plenty of fast twitch fibers within them, waiting to be tapped into through explosive training. Rather than doing fixed calf raises all day long, take the opportunity to jump. Exercises like box jumps and bounding are great ways to light up the calves and get their high threshold motor units engaged.
Box Jumps
Set up a box in front of you and squat to a 45 degree angle. In one explosive motion led by a strong arm swing, jump onto the box, and land in a half squat position. Don’t jump off the box — instead, step down. Your landing on the box shouldn’t make any noise; if it does, the box is too high.
Bounding
If you have the option of training in an open field, do some bounding over a 30 meter stretch. Explode off of each leg, focusing on max distance on each stride. Land on the balls of your feet and keep ground contact short.
Related: Explosive Strength in 8 Moves
Add More Volume
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Add “finishers” using the seated and standing calf raise at the end of your other isolation workouts (for example, after chest, back, and shoulder workouts) in addition to standard leg workouts. If muscles are exposed to heavy weights more frequently, they will be left with no choice but to grow. To start out, do 5 rounds of 15 seated or standing calf raises, superset with 10 max effort vertical jumps. Do this at the end of every workout, and you’ll be soon to see change.
Related: 11 Easy Ways to Boost Your Fitness Gains
Examine your Tissue Quality
(Photo: Dave Long / Getty Images)
It’s hard to train a muscle to develop if it’s in poor condition to start. It’s just like trying to comb through or style hair that hasn’t been well taken care of — a lot of what you try to do to it just won’t “take”. Taking the time to foam roll the muscles of the calves and shins, and also to lacrosse ball roll the plantar fascia can be the key to unlocking tissue adhesions and allowing for proper blood circulation. The plantar fascia actually influences the Achilles tendon and the calf muscles it connects to. Improving its quality won’t only help you get better gains, it’ll make you feel better too.
Related: 11 Foam Rolling Exercises
Don’t Forget the Rest of Your Body
(Photo: Dave Long / Getty Images)
If you’re approaching this the same way a 15 year old approaches getting bigger arms (and proceeds to do curls in the squat rack), then you’re off to the wrong start. Your body needs to be properly loaded with larger movements in order to release key hormones and ultimately see solid gains everywhere. Never skimp on squats, big presses, and deadlifts. They’re going to be major players in your overall development — and that includes the calves.
By Lee Boyce
