Calf muscles are usually difficult to develop, as daily walking toughens them, making it hard for them to grow. However, with regular exercise, you can build strong calves and legs. For this, it is essential for you to practice the movements correctly. If you follow this on a regular basis, you can undoubtedly attain sturdy calf muscles, which will put more bounce in your jump and help support your knee joints, reducing wear and tear. So, for those athletic calves, given below are some beneficial exercises, with the help of which you can surely leave the world behind.
Exercises to Build Leg Muscles
Standing Calve Raise
Step on the foot support of the machine, placing your head between the shoulder pads. Position yourself such that your shoulders are comfortable under the pads. Place your feet about shoulder width apart, with your toes pointing forward. Stand straight, supporting the weight on your shoulder. Keep your knees straight and slowly lower your heels such that your calf muscles are stretched completely. Now, rise high on your toes and feel the contraction. Hold the position for a moment and relax. Repeat 15 times in 4 sets.
Seated Calve Raise
This exercise is performed with your legs bent at 90 degrees. Adjust the knee pads of the machine such that you sit on it with your knees glued to the pads. Place your feet on the foot block, with your feet about shoulder width apart and toes pointing forward. Now, rise on your toes, as high as you can, and hold the position for a second, to feel the strain in your calves. Repeat 15 times in 4 sets.
Donkey Calve Raise
Stand on the foot block, with your feet about shoulder width apart and toes pointing forward. Bend and rest your elbow and hands on an exercising bench, such that you upper body is parallel to the ground. However, make sure to keep your legs straight. Lower your heels slowly, increasing the pressure on the calf muscles. Hold the position for a second and repeat 15 times in 4 sets.
1 Leg Calve Raise
Place one foot on the foot block of calf raise machine, such that your heels hang off the block. Hold onto something to maintain balance. Keeping your knee straight, lower down the position of your heel, while stretching and increasing the pressure on the calve muscles. Hold the position for a second and then rise on your toes, as high as you can. Hold this position to experience heightened contraction. Repeat with other leg 15 times in 4 sets.