Want Strong, Sculpted Legs? These Calf Exercises Are Key

How to:Start by standing with your feet shoulder-width apart. For stability, engage your abs and press down on the balls of your feet to lift your heels off the floor. Keep your knees straight, but not locked. Keep your knees straight and squeeze your calf muscles. After a pause, lower your heels. That’s it.

How to:Stand straight with your feet spread wide and your toes slightly out. Engage core, bend knees to reach hips forward and lower into a squat position. Drop your arms between your legs. Next, drive through heels and stand up while rotating your arms outwards and overhead. Once your heels are fully extended press up on your toes, and then lift your heels high. Return to the beginning. That’s all.

How to:Start by standing with your feet shoulder-width apart, dumbbells in your hands, and your feet on the ground. For stability, engage your abs and press down on the balls of your feet to lift your heels off the floor. Keep your knees straight, but not locked. Hold the position for five seconds.

How to:Begin by standing with your feet shoulder width apart, your toes facing inward and your heels slightly in. For stability, engage your abs and press down on the balls of your feet to lift your heels off the floor. Keep your knees straight but not locked. Keep your knees straight and squeeze your calf muscles. After a pause, lower your heels. That’s it.

How to: Stand straight with your feet together and your arms extended. Now, stand with your feet together and your arms at your sides. Next, lift your arms up and overhead while simultaneously extending your feet beyond the shoulders. You can quickly reverse the movement without pausing. (Keep your feet on the ground throughout the movement. That’s all.

How to: Stand straight with your feet under your hips and your hands at your sides. Bend your left leg, raise your heel to your glutes, and then quickly return it back to the beginning. Repeat this process on the right side. (Keep your feet on the balls of your feet during movement. That’s it.

How to:Start by standing slightly wider than your hips, with your feet slightly wider than your knees, with your knees bent and your arms bent at the chin. To perform quick punches, take small, quick, alternating steps with your feet. That’s it.

How to:Start by standing with your feet shoulder width apart, your toes facing inward, and your heels out slightly. For stability, engage your abs and press down on the balls of your feet to lift your heels off the floor. Keep your knees straight but not locked. Keep your knees straight and squeeze your calf muscles. After a pause, lower your heels. This is one rep.

How to: With your arms bent at 90°, your elbows close to your sides, and your hands at the hip height, stand on a mat. To tap your palm, bend your right leg and lift your right foot up. Slowly return right knee to the floor and quickly do the same for left. Throughout the movement, stay on your feet. This is one rep.

How to: Start by placing a small band around the ankles. Stand tall. Your right foot should be slightly ahead, while your left foot should be slightly behind. This will create a staggered effect. Switch feet and hop. This is one rep. Continue jumping, increasing your speed and powering your arms.

How to:Start by standing with your feet shoulder-width apart. Straighten your left foot by raising it and bending your knee so that your leg is at a 90-degree angle. Keep your leg elevated and engage your core to raise your right heel. Squeeze your calf muscle and pause at the top. Next, lower down to the floor. That’s it. Don’t forget to do both sides.

How to: Begin by squatting in quarters with your feet at the mat, arms bent and hands in front of your chest. Begin to move your feet quickly, count to five, then squat down and place palms and mat on your lower body. Quickly jump back to the starting position, without pausing. This is one time.

Don’t be too hard! Do not be too difficult!

How to:Place a yoga block or other similar props such as books or boxes on the chair’s edge. Let your heels drop towards the floor by putting your legs on the box. Hold dumbbells in your hands, resting the ends on tops and thighs. Engage core and press through the balls of your feet to lift your heels up. You can pause at the top and squeeze your calf muscles. Next, lower back to get started. That’s it.

This move can be done with or without an actual. jump rope.The form is the exact same in both directions!

How to:Start with your feet together, and your arms outstretched. To raise forearms up to hip height, bend at the elbows. Begin by moving your feet forward with your forearms. (If you’re using jump ropes, place the rope on the ground behind your heels. The rope will then turn forward towards your feet. One jump equals 1 rep.

How to:Stand with feet shoulder width apart and your weights in the hands. Engage your abs for stability. Next, roll back so that weight shifts to heels and toes lift off the ground. Roll forward immediately and then lift your toes. Next, squeeze your calf muscles and then return to the beginning. That’s it.

How to: Stand with your feet shoulder width apart, toes in front, and arms at your sides. Bend knees and stick butt back. Next, lower down into a squat and bring your hands together in front. To increase momentum, jump as high off the ground as possible, swinging your arms straight behind your body. Place your feet on the floor and then lower into the next squat. That’s it.

How to: Toes should be tucked and hips lifted up. Your heels should be pointing towards the floor. Relax your neck and press your shoulder blades back. Spread your fingers wide on the mat, with palms flat against floor. Now, press down on your left toes. Bend your right knee and straighten your left leg. Reach your left heel towards the floor. Reverse the direction and go back to the starting position. That’s all for one.

How to: Stand straight up, with your feet shoulder width apart. Keep your arms straight. Jump up and fall by bouncing on the balls of your feet. This move requires that you complete as many reps possible in 45 seconds.

How to: Face a step or bench. Place your left foot on a bench or step. Push your body up onto the box by pushing down with your left heel. To start, gently lower your left foot back. That’s it.

How to:Standing on your left leg with your knees slightly bent, place your right leg on the mat and face sideways. Right leg bent with your knees in line with your hips, left arm straight, right arm bent, and left arm bent. Hand in front of you. Step right foot out to the floor, while bringing your left knee to your hips. Switching arm positions is possible. Continue to alternate your feet, moving to the right for three straight high knees, then reverse the motion to return to the start. That’s it.