Effective Calf Exercises

Dumbbell Calf Raises

Stand with your legs roughly hip distance apart. Hold a dumbbell in each hand with your palms facing inward, arms hanging at your sides. Choose a dumbbell weight that you are comfortable with and that doesn't cause too much strain. Quickly raise up on to your tiptoes and, while strongly flexing your calf muscles, hold for one count before returning to a flat-foot position. Repeat this motion until your calves are too tired to continue.

Increase the intensity of this exercise by standing with the balls of your feet on the edge of a stair and your heels hanging over the edge. Lower and raise as before.

Seated Calf Raises

The simplest way to do this exercises is using a seated calf machine at your local gym. Place an appropriate amount of weight on the machine and sit down with your toes on the correct platform. Raise your toes and flex your calf muscles. Hold for one count, then return to your starting position and continue this movement until your calves are too tired to continue.

If you don't have a gym, do this at home by sitting on a chair and resting weights across your thighs. Keep your feet shoulder width apart and your back straight. Raise and lower your legs by flexing and extending your calf muscles.

Squats

Squats can be done at the gym or at home. Stand with your feet shoulder width apart and squat down as if you are sitting in a chair. Keep your eyes looking forward and do not let your knees extend past your toes. Squat down and hold for one count before returning to a standing position.

For an increased workout, include weights in your hands or a barbell across your shoulders.

Jump Rope

Jumping rope offers double benefits since it is a cardiovascular exercise as well as a calf-building exercise. Try to jump for 20 minutes, but build up to it if you can't jump that long initially. Stay on your toes as much as possible while jumping and include double jumps in your workout when possible.