Want great-looking calves? These are simple, effective exercises for strengthening your calf muscles. You’ll essentially target the two muscles that make up the calf. The gastrocnemius muscle gives the calf its rounded shape. The soleus, is the flatter, longer muscle running underneath the gastrocnemius and lower down your leg.
Stand with your feet together and arms at your sides. Jump and spread your legs outside shoulder width as you clap your hands overhead. Jump and return your hands and feet to the starting position.
Dual Calf Stunt-:
Stand near a wall for balance. Place your feet hip-width apart, and make sure your ankles, knees, and hips are in vertical alignment to protect your joints. Press down into the balls of both feet to raise your body upward. Keep your abdominal muscles pulled in so that you move straight upward, rather than shifting your body forward or backward.
Use a seated calf raise machine or sit on a bench and rest the balls of your feet on a block or step (and hold dumbbells on your thighs for resistance). Your knees should be bent 90 degrees and your toes turned inward 15 degrees. Allow your heels to drift toward the floor until you feel a stretch in your calves. Now drive the balls of your feet into the platform and raise your heels as high as possible.
Stand on the same elevated surface with the feet shoulder width and toes turned out. Lower yourself into the bottom position of a squat (called “the hole”). Perform a calf raise, coming up as high as you can on the balls of your feet without extending your hips or legs.