3 Exercises for Bigger Calves

Most of us want bigger calves. Unless one is genetically blessed with large calf muscles, these muscles can look small or even out of proportion to the rest of ones body. Luckily, like the rest of your muscles, there are excersices to both strengthen and increase the size of your calves.

1. CALF RAISES: This exercise is a the staple exercise for bigger, stronger calves. Stand with your toes on a wooden plank or any slightly elevated surface. Hold weight either at your side (dumbbells) or across your shoulders (barbell – shown in image below). Slowly push up on to the balls of your feet while keeping a slow, steady pace. Once you have reached your “tippy-toes” slowly return back to resting position. To increase calf size, focus on loading as much weight as you can while safely going through the full range of motion for 8-12 reps.

2. DUMBBELL JUMP SQUAT: The dumbbell jump squat is also a great exercise for building calf strength and size. Hold dumbbells in both hands and let them hang to their respective sides. Lower down into a squat position and then explode into the air as high as you can without straining yourself. Do this exercise for 10-15 reps. Use weight that you are comfortable with.

3. BOX JUMPS: Box jumps are a great leg and calf workout as well as a movement that burns a lot of calories. Position yourself in front of an exercise box or an elevated surface. Squat down and jump up to the top of the box and step back down. With this exercise, focus on increasing the box height over time in order to see greater results.