Most at times, we see guys who are well built from their upper body till their waist. But when it comes to their legs and calves, it is a different issue. This occurs because most individuals tend to neglect their calves when working out. The calves are known to be the most neglected part of the body during most workout routines. Having calves that are strong and well developed not only looks good but also aids in the developing balance while performing other workout routines in the gym. Your calves are very efficient when it comes to the performance of explosive activities like sprinting, running, and any other activity that requires your legs. Having calves that are not well-developed and strengthened can cause a limit in your ability to move correctly. It can lead to severe causalities like Achilles tendonitis or even shin splints. You must work on your calves to develop them and ensure that you are fit. The primary muscles which are worked on when working out your calves are the gastrocnemius and the soleus. Your gastrocnemius is known to be the primary muscle that is sited when seeing an individual’s calves. Your calves tend to be visible and well-developed when these muscles are worked on. Your soleus is, however, not as visible as your gastrocnemius. It is located in-depth underneath your gastrocnemius. Your gastrocnemius aids in the performance of various activities like jumping and other explosive activities. You must implement the two muscles to ensure the proper development of your calves. Various types of exercises would aid in the proper development and strengthening of your calves. These exercises include:
Standing Calf Raise on Elevated Surface
This is a perfect workout routine that aids in strengthening your calves, most notably your gastrocnemius. This occurs because this workout routine implements through the exercise of movements. To perform this workout routine, begin by holding a pair of dumbbells in your hands and standing with the head of your foot on a heightened surface while your heel is left hanging. Place your other toe on the ankle of your leg while keeping your abs engaged and tightened. Lift your heel as much as you can before gradually lowering your heel till you feel a stretch in your calf. Perform the same number of seats on both calves to create a balance. Repeat this procedure for at least ten to twelve sets to get the best results.
Seated Calf Raise
This is a superb workout routine that aims at developing and strengthening your calves. It is most especially surprising when it comes to working out the soleus muscles. To perform this workout routine, begin by sitting on a surface while your feet are placed flat on the ground. Grasp a set of dumbbells on your thighs while keeping your abs engaged. Raise your heels off the floor to very high height. Gradually reduce your legs to the floor then repeat this procedure for at least ten to twelve sets to get the best results.
Farmer’s Walk on Toes
This is a variation to the primary farmer’s walk exercise routine. This particular workout aims at the development of your calves. It is beneficial and efficient when it comes to developing your calves. To perform this workout, begin by holding a pair of dumbbells in your hands while your feet are wide apart. Keep your shoulders downwards and your abs engaged. Raise your heels in such a way that you are leaning on your toes. Ensure that your heels touch the floor while you walk with your toes for a particular set. You must perform this exercise consistently to ensure that you get the best results.
Jumping rope is a well-known exercise that is done by many. Most often, most individuals do not know that the jump rope exercise is very efficient when it comes to the development and strengthening of your calves. Apart from strengthening your calves, this exercise also aids in improving your body coordination. To perform this exercise, begin by gripping the handles of your jump rope in your hands. Raise your body while jumping with your feet while you put the rope underneath your leg and above your head. Ensure that your abs are engaged and your shoulders are reduced. Repeat this procedure for at least three hundred jumps to get the best results.
Dumbbell Jump Squat
This exercise engages your calf during the jump squat. It aids in developing the muscles of your calves and strengthening them. Your calves are also responsible for stabilizing your landing. To perform this exercise, begin by grasping a set of dumbbells in your hand while standing with your feet apart. Pull your hips inwards to reduce your thighs to your floor’s parallel position until you are in a squat form. During an explosive form, ensure that your leg is straightened till to remove from your squat form while jumping off the floor. Gradually reduce softly with your knees bent while you reduce your back to a squat position. Repeat this procedure for at least ten to twelve sets to get the best results.
This is a famous yoga workout routine. It is beneficial for the development and strengthening of your calves. This exercise is most effective when done consistently. To perform this workout, begin by positioning your body in a tabletop form with your hands firmly placed on the floor. Ensure that your shoulders and your knee are placed underneath your hips. Ensure that your hands are firmly placed on the floor while your toes are tucked in, and your feet are lifted off the ground. Gradually stretch your hips while keeping your knees locked. Gradually straighten out your leg till you form a triangle shape. Ensure that your core is engaged and your spine is straightened while your hips are lifted. Maintain this position for at least two minutes. Repeat this procedure for as long as you can to get the best results.
Straight-Leg Calf Stretch against Wall
This is a superb workout that has immense effects on your gastrocnemius muscles. It ensures that your body is duly flexible and useful for various movements. This is a superb workout that is known to be very useful and efficient in developing your calves’ muscles. To perform this workout, begin by maintaining a standing position with your arms placed on the wall while putting your foot at the back of your slightly bent foot. Push your body forwards while pressing your hands against the wall and pushing your leg deep into the ground to stretch your calf. Ensure that your legs are straightened. Perform this exercise on both legs then repeat this procedure for as long as you can to get the best results.
Standing Wall Calf Stretch
This is another type of stretching exercise that is suitable and efficient for the development of your calves. It is effortless to perform this workout routine because of its format. You must remain consistent and diligent while performing this workout routine to get the best results. It is a fantastic stretch workout that has an immense effect on your plantar fascia. To perform this workout routine, begin by maintaining a standing position near a wall while placing a foot backward leaning on your heels and the other touching the wall. Rest your hands towards the wall while gradually straightening your leg and leaning forward till you feel a stretch in your calves. Perform this procedure on your other leg and repeat this exercise for as long as you can to get the best results.
How Often Should You Exercise Your Calves?
You must include calf workouts into your routine a few times a week to ensure that your calves are developed. This is a general ideology. However, if you are an athlete who engages in activities such as running and sprinting, you must regularly engage in calve exercises.
Importance of Stretching Your Calves
Engaging in frequent calf stretches or exercises has been shown to increase flexibility in your legs. It enhances the mobility of your legs and increases your chances of performing workout routines like squats.
The Role of Genetics in Calf Development
Most at times, individuals who have well-built calves tend to derive it due to genetics. Some individuals tend to perform workout routines for their calves and still see no results. This is because it is dependent on your genes. However, through constant participation in calf workout routines, every individual is bound to have developed calves even if they are not visible.
Most at times, individuals tend to neglect their calves during workout routines. This eventually leads to a few complications in the calves, like imbalances and stiffness. Several types of workout routines are bound to develop your calves. These workout routines include standing calf raise on an elevated surface, straight-leg calf stretch against a wall, standing wall calf stretch, and many more. It is important to note that calves are more developed in some individuals than others due to genetics.