As you become stronger, you can start pairing the burner with plyometric movements that isolate the calf muscle further, like jumping rope or jump squats. Start by adding calf raises as a superset following squats or lunges. In this case, that’s the ankle joint below and the knee above.
If you want to bring it into your structured workout, though, aim to incorporate calf raises two to three days per week.īecause calf raises are a single-joint, isolation exercise, it’s important to pair them with other exercises that strengthen the joints this muscle group is attached to, Baston advises. One great thing about this move is you can do it pretty much anywhere - Baston says she likes to do them while brushing her teeth. Ankle support is also crucial for heavy lower body lifts, she adds. That’s beneficial if you do a lot of explosive movements like jumping, since your ankle is what stabilises your leg when you land. This move is great for improving ankle stability, strength, and subsequently overall balance. But they also involve the gastrocnemius and the soleus - two muscles that attach to the heel bone via your Achilles tendon - and the plantaris, that tendon most of us only know for plantar fasciitis, according to Baston. READ MORE: 9 Best Calf Exercises To Give You Toned Legs Like No Other Benefits Of Calf RaisesĬalf raises primarily work, you guessed it, the calf muscle. And you can stand close to a wall for balance if necessary. If this is the case, do ankle-strengthening exercises before you start bringing calf raises in to your workouts.
You should feel a burn (but not pain) by the end of each set if not, up your rep count, Baston says.įorm tips: The one thing to watch is your ankles-if this area is weak, your ankles may roll in or out which can create imbalances and lead to injury at the ankles and knees, Baston explains. Reps/sets for best results: Start with two sets of 10 to 15 reps, resting 30 to 60 seconds between sets. Pause for moment, then slowly return to the floor. Lift your heels off the floor to flex your calf muscle. How to: Stand on a flat surface with your toes pointed straight ahead.
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