All About Your Calves

Take a moment to think about the muscles you like to work when you go to the gym. The ones where you want to see definition, reduce fat, or feel stronger. You’re probably thinking about things like your core, your booty and thighs, and your biceps and triceps.

We totally appreciate why you would choose those spots. Everyone wants nicely defined arms and shoulders in the summer so we can show off in our tank tops, right? And ladies, it’s normal to want slightly smaller thighs.

But you know what muscle we bet you didn’t think about? Even for a second?

Your calves.

The calves are often neglected - even by many fitness trainers! But they are so important. They connect with your achilles tendons and heels. They are crucial muscles used when walking, propelling you forward with each step. 

Keeping your calves strong and healthy can help your foot and ankle health as well. Strong calves support the arches of your foot and keep them flexible and strong. If you are experiencing foot pain or fatigue, some calf strengthening exercises may help.

Two exercises you can do at home that will help with calf strength are straight leg and bent knee calf raises:

Straight Knee Calf Raises:

Start with both feet on the ground near a wall or bench to hold on to.
Lift your heel to go up onto your toes as high as you can.
Ensure that you’re keeping your weight over all toes evenly and your knees straight. SLOWLY lower back down to the ground.
Repetitions: begin with 3 x 10

Progressions: Over time this will become easier.
To increase the intensity you can:
1. Increase reps and sets. For example 3 x 15 or 4 x 12
2. Do it single leg. Complete as above but with one leg at a time.
3. Add weight. If you have dumbbells available you can hold onto these or fill up a backpack with anything lying around at home.
4. Make them faster. You can increase the speed of your calf raises to make them more explosive.

Repeat the exercise with knees slightly bent.