Calf : 5 best exercise for muscular Calves

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Today in this article we will talk about "5 best exercise for muscular calves"

Calf muscle is present on the back of the lower legs, it consist two muscles
1- The Gastrocnemius muscle
2- The Soleus muscle

Gastrocnemius is the larger muscle than soleus muscles, it has two part of head.  If you want to grow your stubborn calves then you have to hit your both of the calves muscles.

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Here we present 5 best exercise for Calves muscles.

1. Single leg heel raise

It targets the both of the calves muscles

How to do

Stand straight barefoot on the balls(toes) of your feet with your heels hanging of a step.
you can hold a door or anything to make a balance. now lift your one leg and raise your heel of another leg as high as you can go to as low as you can go down.

Set- 3
Rep- 10
Rest- 60 sec

2. Jumping Jack

Best exercise to strengthening calves

How to do

Stand straight with feet together and hands at your side, now jump upward with spread your legs more than shoulder width and clap your hands overhead and return to the normal standing position.

Set- 4
Rep- 10-12
Rest- 60sec

3. Double leg heel raise

One of the best exercise for calves muscles

How to do

Stand barefoot on the toes of your feet with heels hanging of a step. now raise your both of heels as high as you can go to as low as you can go.
 

Set- 3
Rep- 10
Rest- 60 sec

 

4. Seated calf raise (Toes with normal position)

One of the best exercise for muscular calves.

How to do

Seated on the platform of calf raise machine and place balls of your feet on a block and place your thighs under the pad. knees should be bent at 90 degree. Now raise your heels upward as high as you
can go and slowly come down as low as you can go.

Set 4
Reps 10-12
Rest 60 secs

5. Seated calf raise (Toes out at 15 degree)

How to do 

Sit on the platform of calf raise machine and place balls of your feet on a block and place
your thighs under the pad. knees should be bent at 90 degree and toes out at 15 degree. Now raise your heels upward as high as you
can go and slowly come down as low as you can go.

Set 4
Reps 10-12
Rest 60 secs

 

 

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