Many women find it difficult to develop the calve muscles. This is primarily because daily walking has toughened these muscles.
There are two primary muscle groups on the back of the lower legs – the gastrocnemius and the soleus muscles. The soleus is a wide, flat muscle that lies beneath the heart shaped gastrocnemius. Both muscles contract to extend the feet and toes, but the soleus can only fully contract when your leg is bent to at least a 30-degree angle.
There are several other smaller muscles in your lower legs, all of which will be developed by focusing on working the calves. Try the following calf-blasting routines in order to develop your stubborn calves.
To begin with, first warm up your calves with only some calf-raises on the stairs or something for 2 x 20 reps with only your bodyweight. For each calve workout do 4 sets for each exercise listed below. One workout do high reps (i.e. 15+ per set) the next workout do low reps (i.e. 5-10 per set).
Standing Calve Raise
- Place the ball of one foot on the edge of a raised object, letting your heel and arch extend off the object stretching as far down as possible.
- Hold on to a machine, wall etc. With free hand and keep back straight, head up, and leg locked.
- Put other foot next to or behind leg being trained.
- Rise up on toe as high as possible and hold for a quick second while flexing the calf muscle.
- Return to the starting position in a slow, controlled manner.
Keep your knees straight during the entire movement. Slowly lower your heels until your c
Standing Calve Raise(Db)
- Hold a dumbbell in one hand (same side as calf being worked) hanging down at side, palm in.
- Place the ball of one foot on the edge of a raised object, letting your heel and arch extend off the object stretching as far down as possible.
- Hold on to a machine, wall etc. With free hand and keep back straight, head up, and leg locked.
- Put other foot next to or behind leg being trained.
- Rise up on toe as high as possible and hold for a quick second while flexing the calf muscle.
- Return to the starting position in a slow, controlled manner.
Seated Calve Raise
- Sit on seat of machine and adjust pads so that they rest snug on the lower part of your quadriceps (above your knee).
- Put the balls of your feet on the foot board about hip-width apart.
- Raise up on toes and release safety stop.
- Lower heels to the lowest possible comfortable position.
- Raise up on toes as high as possible and hold for a quick second while flexing your calve muscles.
- Return to the starting position in a slow, controlled manner.
If you do not have access to a seated calve raise machine you can do this exercise seated on the end of a bench with a barbell wrapped in a thick towel placed on top you’re your knees.
You can carry out both parts of the workout on the same day, but I highly recommend that they be carried out on two separate days, and at least 48 hours apart. The workout routine can be combined with an upper body muscle workout like biceps or triceps. Just remember to eat your protein and rest sufficiently.