How Can I Build My Calf Muscles?


Quick Answer

To build calf muscles, these muscles must be targeted through simple exercises that can be done at home. All that is needed is a sturdy chair.

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Full Answer

  1. Perform various calf exercises

    WebMD suggests several exercises that target and build the calves. The first is a double-leg calf raise, which is performed by placing your feet hip-width apart and pressing down with the balls of your feet to raise your body straight upward. Slowly lower your body back down, and repeat. The second exercise is a single-leg calf raise, which is the same process done while standing on one leg. This increases the intensity of the exercise by focusing on only one calf. The final exercise is a seated calf raise. Sit on a sturdy chair with your feet flat on the floor. Place a weight such as a disc weight or a stack of heavy books on your lap, then raise your heels by pressing down with the balls of your feet. Slowly lower your heels, and repeat.

  2. Add cardiovascular activities

    Running, walking, hiking and swimming are all activities that build the calf muscles. Running sports such as soccer, basketball and tennis also exercise the calves. Cardiovascular exercise is also effective for weight loss, which helps tone the entire body.

  3. Be safe

    Perform the exercise two to three times a week to build strength but avoid straining the body. If anything begins to hurt, stop exercising, and consult a health care professional. Finally, consult a doctor if you are unsure how much weight to use or what exercises to perform.

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