Soozier Adjustable Calf Press.

Lower Leg Speed & Power Training.

Solid Platform Block for Calf Raises.

Calf Isolating Wedge Blocks.

This chart demonstrates different calf structures.  Review and determine where you fall.  If you are on the smaller side it’s important to understand that it’s going to take more effort (compared to someone who is not) in order to grow your calf muscles.  How to get bigger calves for skinny legs is possible, however, the grind is will be extreme.    

Compliments of The Doctor

What I love most about this exercise is that it addresses more than just one aspect of your calf muscles.  It’s a great way to stretch, get blood flowing and exhaust your calves.  I recommend static holds at the start of your workout.  Your leg muscles can take an awful lot, therefore you want to exhaust them as much as possible in order to maximize results.  See tips below:  

• Grab onto something stable with one hand (pole, wall, etc.)
• Place balls of your feet onto an elevated platform such as a block (see product listing in this article) 
• Keep legs straight and lift straight up with your calves (hold position with calves fully extended for 45-60 seconds). Do 5-10 reps per set  
• Note(s):  3 sets with short rests between each set
• Click on image for video demonstration 

The jump rope has long been used for leg building and strengthening purposes.  As I’ve stated before, in order to build your calves you must attack them with more than what they are accustomed to.  See tips below:  

• Firmly hold each end of the rope 
• Set rope behind you with both arms slanted backwards 
• Bring rope forward over your head in a looping motion and jump over as it nears your feet 
• Note(s):  3 sets for at least 30 seconds each is good if you’re starting out. 
• Click on image for video demonstration 

The farmer’s walk is by far one of my favorite calve exercises.  I normally do them as part of a super set that includes lunges one way and the farmer’s walk the other.  It’s a really basic and straight forward exercise that gets results.  See instructions below:

• You can use dumbbells, swiss bar or kettle bells
• With your hands shoulder width, grab your weight and left to a standing position 
• Lift from the balls of your feet and walk a given distance and then rest 
• Note(s):  I recommend 3-4 sets. The distance is up to you, just be sure to push yourself to your limit in order to maximize results.    
• Click on image for video demonstration 

Jumping jacks are among the more popular forms of exercises.  Even if you’ve never played sports before, you’ve most likely done jumping jacks in your life.  They put a great amount of tension on your calf muscles, forcing them into exhaustion.  Jumping jacks are excellent for post workout calf work.  

• Place both feet together, straighten your back and stand up straight
• Bring both arms straight down by your sides with your toes pointing forward 
• Lightly jump into the air, spreading your feet apart by 1-2 feet, and at the same time flap your arms up and over your head, bringing them back down to your side as you bring your feet back together 
• Repeat motion until exhaustion 
• Note(s):  I recommend 3-4 sets at a minimum of 30 seconds each. 
• Click on image for video demonstration 

Single-leg raises are good for any occasion. They can be done during your work hours, at the gym and of course at home.  I use them in conjunction with other exercises to aid in exhaustion.  See tips below:  

• Similar to static raises, place the ball of your foot (one at a time, preferably) on a raised platform (you can also place your foot on the ground and lift up from the ball of your foot)
• Do raises to exhaustion (you can use a weight or none at all)
• Note(s):  I recommend 3-4 sets, 20-40 reps per foot 
• Click on image for video demonstration 

Soozier Adjustable Calf Press.

Lower Leg Speed & Power Training.

Solid Platform Block for Calf Raises.

Calf Isolating Wedge Blocks.

There’s not enough to be said about this exercise, from its ability to isolate and exhaust, and the sheer havoc it reeks on your muscles.  See tips below:

• Sit with your knees placed squarely under each pad 
• Lift off by extended your calves 
• Unlock and repeat up and down motion 
• Note(s):  I recommend 4 sets at 10-15 reps each.  You want to go heavy but not to the point you’re unable able to relock the weight at the conclusion of your sets
• Click on image for video demonstration 

Sprinting and running are very useful in terms of building calf muscles.  The harder you go the more demand on your legs.    

• Find a hill (street or grass) with a 45° angle, give or take
• Run from bottom to the top at full speed (the angle will require your calf muscles to really step it up)
• Note(s):  I recommend at least 3 sprints. If you are unable to sprint uphill due to physical limitations, you can also use flat terrain 
• Click on image for video demonstration