Best exercises to build strong calves (Step By - Step Guide)

Barbell seated calf raise : The Barbell seated calf raise is a free weight exercise which primarily targets your Gastrocnemius muscle which helps you not only to stabilize your foot and ankle but also helps you to flex your ankle and propel you forward while running, jumping or while climbing stairs. You can also put a role pad on your barbell for added to added comfort. To perform Barbell seated calf raises follow the following steps:

1. 1) Firstly grab a barbell and load it with plates you are comfortable with and also place a small platform in front of the bench you are gonna sit.
2. 2) After that sit straight and place your feet on that platform/elevated object so that your heels are hanging off. after that slowly lower your heels until you feel a decent stretch in your calves then flex your calves to lift your heels as high as you can.
3. 3) Now just sync your movements together. Make sure to have a firm grip on the barbell throughout the movement to keep it in one place to ensure consistent resistance on the calves.

Seated calf raise :The seated calf raise is a simple exercise for increasing strength and hypertrophy of calf muscles. Most of the gyms have a specialized machine for it however if your gym doesn't have that machine it can also be done with a barbell or dumbbell on your thighs while siting on an bench. To perform seated calf raise follow the following steps:

1. 1) Start by taking a seat on the machine and place your heels on the platform with your toes pointing forward.
2. 2) Position the base of the quads under the knee pad and allow your hands to rest on the top. release the safety bar and lift your heels as high as you can.
3. 3) At the peak of the movement stop for 1-3 seconds in the same position to add more resistance to the calf muscles. After that lower the heels until the calves are fully stretched. Now just sync the movements together and complete the number of reps assigned to you.

Squats : Squats is a strength exercise which works multiple muscle groups across multiple joints including the calf muscles. Squats work your calves as a secondary muscle, but you will not get an intense calf workout from squats due to which you should try other calves exercises but that doesn't mean that they are't helpful because the gastrocnemius muscle group acts as a stabilizer during a squat. To perform the Squats follow the following steps:

1. 1) Start with your legs just about shoulder-width apart and lift your arms in front of you for increased balance.
2. 2) Make sure your back is absolutely straight instead of it being arched inwards or outwards. Throughout the movement your neck and back should be in one line.
3. 3) Begin the lowering phase by pushing your hips back as though you are sitting on an imaginary chair your hips and thighs must be parallel to the floor. After that get back to the starting position while maintaining the form.

Jumping calf raise press : As mentioned in the introduction paragraph calf muscles play an important role in jumping, helps you stand on you toes. What this exercise does is that it completely isolates the calf muscles from the other muscles due to which more pressure is laid on them leading to bigger gains. To perform the Jumping calf raise press follow the following steps:

1. 1) Start by getting on your toes and your hands behind your head just like in the surrendering position.
2. 2) This is gonna be your starting position as shown in the image above. Now you have to push off your toes to jump in the air while maintaining the form.
3. 3) After jumping you still need to land on your toes instead of landing on your feet. Keep you back straight and core tight throughout the movement and do not engage your thighs or the focus area would be shifted from the calves to the entire leg.

Dumbbell calf raise : Dumbbell Calf raise is an simple exercise that targets both the Gastrocnemius and the soleus which makes it even more effective leading to bigger gains. To perform the dumbbell calf raises follow the following steps:

1. 1) Stand on the floor with your feet shoulder-width apart with your back straight.
2. 2) Now begin the next phase by slowly lifting your knees and keep your knees extended instead of being locked.
3. 3) When you feel like your calves are fully stretched pause in that position for one or two seconds then return to the lowering phase by slowly lowering your heels back down and complete the number of reps assigned to it.