Bodyweight exercises for calves

Elevated Calf Raise

Execution

1. Begin with the toes on a platform or step and the body upright.

2. While grasping something for balance, lower the body and feel a good stretch in the calves.

3. Raise the body as high as possible on the toes, holding the top position for a 1-second count. Repeat until the desired number of repetitions is completed.

Muscles Involved Primary: Gastrocnemius Secondary: Soleus

Exercise Notes The elevated calf raise is an excellent exercise and can be done using high repetitions. Many people skimp on their range of motion with this movement. Sink deep and rise all the way up when you perform this exercise. Sometimes you can perform faster repetitions that are more bouncy, while other times you can perform the repetitions under strict control, holding the top position for extended times and lowering the body very slowly for an accentuated eccentric component.

Squat Calf Raise

Execution

1. Begin with your weight on your toes and sink into a parallel squat position so the knees are bent to about 90 degrees.

2. While grasping something for balance and holding the hip and knee position steady, lower the body at the ankle and feel a good stretch at the ankle joint.

3. Raise the body as high as possible onto the toes, holding the top position for a 1-second count.Repeat until the desired number of repetitions is completed.

Muscles Involved Primary: Soleus Secondary: Gastrocnemius, quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus maximus

Exercise Notes The squat calf raise takes the gastrocnemius muscle out of the movement and targets the soleus for muscle activation. This movement is a little tricky, so focus on proper form. Keep your hip and knee angles in a static position while moving solely at the ankle joint. This requires getting used to because you’ll initially want to squat up and down by extending the hips and knees. Keep the hips and knees in place and raise the body through plantar flexion only. The quadriceps and glutes get a good isometric workout during this exercise.

Stiff-Leg Ankle Hop

Execution

1. Stand with the hands at the sides or on the hips and feet shoulder-width apart.

2. Hop straight up and down, keeping the knees and hips relatively straight while trying to rely solely on the calf muscles to propel the body up.

3. Repeat until the desired amount of time has passed or number of repetitions is reached.

Muscles Involved Primary: Gastrocnemius Secondary: Soleus

Exercise Notes The stiff-leg ankle hop is a good plyometric exercise for the calf musculature. Get in a rhythm and act like a pogo stick, using the calves to spring up and down. Don’t bend too much at theknees and hips, which brings in the quadriceps and glutes. Although the knees will bend slightly, stay upright and focus on using the calves for movement.