how to get calf muscles at home | calf muscle gain exercises | calf muscle growth exercises : Calf muscles

 

Calf is the leg muscle which lies between knee and ankle. it consist two muscles gastrocnemius muscle and soleus muscle. Gastrocnemius is the larger muscle than soleus muscles.

Calf is one of the most ignored muscle in term of exercise, most of the folks don't train their calf more often, which gives chicken look to your lower legs. 

For better calf gain you should train your calves twice a week and you can develop your calf at your home easily by doing some best calf exercise. 

Here we are presenting some of the best calf exercise at home for you, must try these calf exercise at home. 

1. 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- 4
Rep- 15-20
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- 20
Rest- 60sec

 

3. 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- 4
Rep- 15-20
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 bench or any comfortable place and put some weight on your thighs. 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

 

 

Also read

Say no to chicken legs : Best exercise for legs

Calf : 5 best exercise for muscular Calves

5 Best effective legs or lower body workout at home 2021