Your calves are essential because they support you when you stand and also enable you to move your foot and lower leg. They push you forward when you walk or run, allowing you to jump, rotate your ankle, flex your foot, and “lock” your knee (1).
The stronger your calves are, the greater your ability to balance and stabilize your body. With greater balance and stability, you can lower your risk of falls or injuries. Strengthening your calves seems like a win-to-win situation. But is that the only reason why people are striving to gain bigger calves?
Let’s face it, many of us desire to gain stronger and bigger calves for aesthetics. Often when we see people with well-defined calves the first thought that pops into our minds is “Wow, this person must be working out”.
Here comes a logical question – How can I grow my calves? The answer will please you as your body weight is the vital equipment for getting “tree trunks”. Here is where calisthenics come into view – a top-notch full-body training that engages your calf muscles, helping them shape up better through time.
Calisthenics for calves: will you grow calves by doing it? Spoiler alert: yes, you surely can. For that, you will need time, effective exercises, and consistency.
Yes, you can grow calves with calisthenics. The best thing about it is that calisthenics can help beginners or advanced practitioners reach their fitness goals without leaving their homes.
This means that doing a 30-Day Leg Challenge at home can help you attain measurable calf growth over time.
Be aware that growing calves will take more time than some other muscles and hoping for fast-paced results could discourage you if you are hyper fixated on their appearance.
We have collected four vital tips on growing calves with calisthenics. Please look over them before jumping right into the exercises:
A 2018 systematic review suggests that in your resistance training you should put enough effort to induce muscle growth (3). Therefore, your calf training should be challenging from the start of the program to the end of it. Ideally, you will want to progress over time and continue to push yourself with each workout. .
For instance, you can either engage in a higher-intensity exercise with a relatively low rep range and training volume or you can use a moderately intense exercise with high rep range and a high training volume.
Bodyweight training can limit the calf training intensity, due to the calf’s involvement in many different strength training exercises. That said, it’s important to adjust other protocols such as training volume and the order that you complete exercises.
To gain strength in the calves using just your bodyweight, it is recommended to come close to failure while performing the exercise. Progressive overload is one of the main contributors to hypertrophy (muscle size increase). In order to complete progressive overloading, you will need to increase the weight of an exercise over time. But for body weight training it is difficult to progressively overload this form of exercise because your body’s weight is the external load. By training close to failure you will be ensuring that you are getting the most out of the movement.
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Slower movement needs a longer time under tension and that you perform the exercise properly. Your calf muscles will be stimulated for an extended period. This enhances the possibility for growth. Of course, listen to your body and take breaks between your training.
The proper rest is good for alleviating muscle pain and soreness, repairing and building muscles, and preventing injury (4).
Surely, no matter how efficient the exercise is, you should strive for progressions that suit your goals and capabilities.
Additionally, remember that following the correct technique is needed, to minimize the risk of injury.
Executing movements in proper form is the safest way to achieve your calf-growing goals.
Those who lack patience and hope for speedy results, typically fail. You need to understand that muscle growth takes time and that calf muscles can be stubborn to grow. Ideally, you will need to keep your training as consistent as possible.
By the way, if you work at your desk or watch a movie on the couch, there is enough additional space for you to perform quick calf-based movements. Calf raises are possible to be performed even in the sitting positions. Why not tackle your free time with beneficial movements?
Calisthenics for calves attracts many people for its accessibility and possibility to modify exercises to certain fitness levels.
However, if you’re wondering about one of the best exercises for your calves, then the arguably most popular exercise here is calf raises.
The calf raise is a bodyweight exercise that targets the muscle groups in your lower legs. Calf raises help you:
How to perform calf raises in proper form?
In case of a pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is vital for the safety and effectiveness of an exercise program. If you’re using weight, always select the loads that allow you to have full control of your body throughout the movement.
Read more: The Simplest Lower Back Calisthenics Guide for Beginners
Getting more aesthetic calves requires the execution of calf-based exercises. One option would be to try out a 30 Day Calf Challenge – great timing, through which you could see results.
If you’re swamped with obligations having no clue which exercises to use for your goals, no worries we got you covered with these five calisthenics exercises for calves that you can do at home.
You’re free to use extra loads. Yet, beginners should start with free-load calf exercises to hone the proper form and technique.
How to do:
How to do:
How to do:
How to do:
You can do this exercise both at the gym or at home. Compared to other exercises, this one seems less challenging, yet will still work to strengthen your calves.
How:
If you feel any pain while doing one of the exercises, either try to modify it by using support from a wall or table in front of you. When you are on the tips of your toes, it can be difficult to keep your balance so by using an external surface, you can help to stay stabilized. But if you are feeling any pain during these movements, stop the exercise and take a break. Also, people who use weights should make sure they’ve mastered the body weight portions of this exercise before adding external loads. Ideally, you will want to use a weight that works for you. A weight that does not compromise your form is going to be the best option for these exercises.
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If you’re dreaming of muscular calves, you should engage in effective calf workouts with the correct form, progress with repetitions, and add weights through time.
On top of these exercises, there are many sports will help you strengthen and tone your calves:
Additionally, increase your load on the muscle gradually. One of the areas to be cautious with is your Achilles tendon. This is involved in all calf motions and can sometimes rupture during certain movements. Building strength in your calves can help reduce the likelihood of injury for this tendon, but there is no exercise that will completely prevent a tear or rupture from ever occurring.
There is a general misconception that growing bigger calves is impossible at home without weight. In fact, it’s not true.
You can enhance the looks of your calves by doing free-weight exercises. By the way, sprinting, uphill walking, and jumping ropes also tone and strengthen your calves.
Toned legs and strong calves do not always require weights and special equipment. Your body weight and challenging activities performed against resistance can help to build this strength.
Therefore, growing calves without weights is possible. Consistent training and progression can help you with that.
Read more: Calisthenics Shoulder Exercises: Techniques and Workouts
Depending on the goals of your training, your calves tend to need higher reps to develop strength and help increase range of motion in your lower body. The better the form of the repetitions you make, the better results you will achieve.
Yes, calf raises work perfectly fine with or without weights. Calisthenics exercises that target the calves can be a great tool for gaining strength in the gastrocnemius – the largest muscle in the calf.
Yes, athletes train calves since these muscle groups are essential. Strong calves are beneficial not only for them but people who engage in daily activities, like walking, running, or simply standing. Plus, well-trained calves are beneficial for any sport, starting from football to running long distances.
It’s possible to train calves by performing versatile exercises that focus primarily on your calf muscles. Calf raises, specifically, can be executed both in the seated or standing position and modified to different fitness skills. This can be done as an isolation exercise where you are using one leg at a time. This will promote muscle balance between both of your legs.
Calisthenics for calves: will you grow your calves by doing it?
This time we’ve talked about multiple calf strengthening exercises for home calisthenics workouts. Beginners can perform them with or without weights.
One of the best exercises for your calves is arguably calf raises – accessible to a majority of people at any time. Surely, toned and well-defined calves require consistent training, increasing repetitions over time and ensuring proper form is used. .
Aside from exercises, other activities, such as running sports, walking, hiking, dancing classes, or swimming are all great ways to build strength in the calves.
In case of a pre-existing health condition, consult your physician before beginning any exercise program. Proper exercise technique is vital for the safety and effectiveness of an exercise program. If you’re using weight, always select the loads that allow you to have full control of your body throughout the movement.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!