Create Strong and Shapely Calves With These Do-Anywhere Exercises

1. Basic Calf Raises

Raising the heels destabilizes your ankle joints. Not only are you strengthening your calves with this exercise, but you’re also challenging the muscles that support the ankle joint.

  • Position your feet hip-width apart.
  • Slowly raise your heels until you’re on your tiptoes, then slowly lower back down to the ground. Take three slow counts to raise and lower your heels.
  • Do 20 reps.




 

 

 

2. Calf Raises With External Rotation

Changing the angle of the feet by rotating the legs outward challenges different muscles of the lower leg than working in parallel. This position will work your arch of your foot more too, and a strong arch helps prevent the ankle from rolling inward.

  • Position your feet hip-width apart, then externally rotate your thighs to turn your toes outward at about a 45-degree angle.
  • Slowly raise your heels until you’re on your tiptoes, then lower back down to the ground. Take three slow counts to raise and lower your heels.
  • Do 20 reps.



3. Calf Raises With Internal Rotation

Once again, the different foot position will challenge different parts of the lower leg and feet.

  • Position your feet hip-width apart, then by rotating at your hip joints turn your toes inward so they are almost touching.
  • Slowly raise your heels until you’re on your tiptoes, then lower back down to the ground. Take three slow counts to raise and lower your heels.
  • Do 20 reps.

 




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