Are you looking for calves that simply kick ass?
Tired of hopping around on those chicken-legs of yours?
Believe it or not, there are MANY ways to get the calves in better shape -that don’t involve straining yourself on those big intimidating gym machines.
If you’re looking for mind-blowing calves of steel, you don’t even need to leave your own home!
For bigger, stronger, leaner calves, take advantage of these dynamite workouts at home, and produce calves more shredded than a cheese grater.
Enough talk, lets check out how to work out your calves at home.
- 1 How to Work Out Your Calves at Home
- 2 How to Build Calves at Home? The 5 Minute At Home Calf Workout
- 3 Calves-Shredding Sports
- 4 Final Words – Calves of Steel is Cool
- 5 Other Helpful Resources
How to Work Out Your Calves at Home
The Anatomy of The Leg Muscle – The Short Version
The back of your lower leg, -the calf muscle, consists of two muscles:
- The large calf muscle, the gastrocnemius, formes the bulge visible under the skin. The muscles two heads creates its diamond shape you can see when you flex your legs.
- The smaller, flat muscle located underneath the gastrocnemius is called the soleus.
And the fact is that these muscles are actually pretty darn easy to exercise.
Screw that “Calf extender 3500 gold edition GT MAX”… You simply do not need that super-fancy expensive 2 ton steel construction to build a solid pair of calves.
Hey, you don’t even need a gym membership!
The following exercises can be done just about anywhere, and the best part: They come with a lifetime “calves of steel guarantee”!
Double-Leg Calf Raise
When it comes to the calves, these are your bread and butter. The most tried and true exercise, using your body weight to strengthen your soleus and gastrocnemius.
1. Stand on the very edge of a step, with only toes and the balls of your feet touching the step. Feet are a shoulder-width apart, knees, ankles, and hips all aligned vertically.
2. Squeezing your calf muscles, press up through your toe and slowly lift your heels.
3. Slowly lower to starting position and repeat.
For a variation, perform near a wall for balance.
Single-Leg Calf Raise
Same principle as the double-leg, but we can add resistance using one leg- this will increase the strain and turbocharge your progress.
1. Stand on the floor with your feet together.
2. Raise one foot and place the top of it roughly in line with your right calf.
3. Raise onto tiptoes, hold for a second and slowly lower yourself back down.
If you’re feeling like you’re ready to up your game, you can progress to performing this exercise on the edge of a step, as per the double-leg.
Still not enough burn for you? Try holding a dumbbell in each hand, and you’re bound to start feeling like Arnie in the Terminator in no time.
Seated Calf Raise
Think you need a calf machine to work those calves? Think again. With this exercise, you’re getting all the same benefits as at the gym, simply using a seat.
1. Sit on a stable chair with feet flat on the floor.
2. Knees should be directly above your feet, facing straight ahead.
3. Lean forward, gently pushing down on your thighs near your knees in order to add resistance.
4. Push slowly down from the balls of your feet, raising your heels as high as possible.
5. Slowly lower heels back to the ground.
Box jumps are highly effective at strengthening, toning and training your calves to react. Enjoy enhanced athletic performance, springing quickly in different directions.
- Find a box that is high enough to give you a decent workout, but not one that will leave you gasping for dear life.
- Standing in front of the box, spring up off the balls of your feet, jumping up onto the box, landing on your toes and balls of your feet.
- Jump back down and repeat.
Perform 8-10 reps per set to begin with, slowly increasing over time.
That’s right, jump rope KILLS it when it comes to your calves. Get yourself a decent-quality rope, find some empty space and prepare to shred.
1. Jump 1 to 2 inches off the floor, only allowing the rope to just slip through the gap each turn.
2. Only the balls of your feet should touch the ground
3. Hold elbows tight in close to your sides, using your wrists and forearms to turn the rope (not shoulders).
Aim for 10 minutes of good, steady skipping, and then build up your sessions over time.
How to Build Calves at Home? The 5 Minute At Home Calf Workout
Okay, so maybe these sports aren’t done at home, but anything beats going in to the gym right?
Running, hiking, walking: These are all highly effective ways to build jaw-dropping calves. Utilizing terrain is a great way to turbocharge your progress; the more you push it uphill, the more you’ll feel the burn in your lower legs.
Swimming: If you’re looking for an all-body workout that works those calves, swimming is a great choice. Looking like Michael Phelps wouldn’t be such a bad thing, would it now?
Final Words – Calves of Steel is Cool
I hope you don’t have any more doubts on how to work out your calves at home?
Utilize this arsenal of lethal calf-building weapons, and you’re going to be strutting around on calves of steel in no time!