Want Legs Like Beyoncé? Do These 6 Best Calf Exercises At Home

Exercises, Fitness

Want to up your leg game? If a strong, powerful physique is on your wishlist, it’s going to take some hard work and dedication. Thankfully, you’ve come to the right place. We’ve got the down-low on how you can get killer Beyoncé-esque legs in no time. Here’s what you need to know about the best calf exercises and why you should 100% be doing them.

What Are Calf Muscle Exercises?

Two sets of calves side by side, one flexed doing calf exercises and the other not.

First, let’s deal with the basics—what are calf muscle exercises? The simple answer is that they are what they say on the tin. These are moves and activities that target your gastrocnemius muscles, i.e. the large muscles that are in the lower part of your legs.

Believe it or not, there’s a scientific reason to why some people have well-defined calf muscles and others don’t. Research suggests that the muscle fibers in the gastrocnemius can vary dramatically from person to person.[1] Put simply, that means that one person may naturally have much larger muscles than someone else. No biggie.

Whether you have huge muscular calves or petite ones, toning them up to get your dream legs isn’t all that difficult. You simply need to ensure that you add some of the best calf exercises to your regular training program. Plus, as a bonus, you can do theses exercises at home!

Why is it Worth Doing Calf Exercises At Home?

Thinking about doing calf exercises at home? There are a few undeniable reasons that this could be one of the smartest ways to boost your health and get the definition you want. Here are three reasons you should try a leg routine without leaving the house.

1. It’s super cheap!

Woman doing weighted lunge calf exercises in the park.

Whether you’re on a money-saving drive or simply want to avoid paying over the odds, working out at home could be the answer. Gym fees and subscriptions can be expensive. If you’re not going to go on a regular basis, that may be a real waste of money. With some simple pieces of gear e.g. resistance bands and free weights – you can do the best calf exercises at home quickly and easily.

2. It makes scheduling easy

Woman doing calf raise exercises.

Let’s face it, heading to the gym can be a whole load of effort. You have to pack a bag, commute to the gym, workout, shower there, and then come home. It takes a lot of time. One of the best things about working out at home is that you cut out the commute and bag-packing time. That should make scheduling easy-peasy.

3. Follow tutorials for free

Woman doing weighted calf raise exercises with dumbbells.

When you’re working out at home, you can follow YouTube tutorials for free. Doing so is much cheaper than attending classes and should give you the same results. Alternately, you could read an exercise guide (like this one!) and follow that at home.

The 6 Best Calf Exercises

Ready to start working those calves and defining your legs? You don’t need to hit the gym on a daily basis. Instead, you can try out the best calf exercises at home and see how well they work. Let’s take a look at some of the most effective moves and how you can do them for yourself no matter where you happen to be. Here’s what you need to know.

1. Resistance Band Stretch | 10 reps

Of course, before you get started on some of the best calf exercises, you need to make sure that you stretch properly. Doing so is absolutely key when it comes to avoiding injuries. Luckily, you don’t need any hefty equipment to get this right. Instead, you can simply use a resistance band at home to help you with this aspect of your training.

Equipment you’ll need

Resistance band and mat

How to do it

  1. Sit down on your mat with your legs stretched outward. Make sure that your back is straight.
  2. Wrap the resistance band around one of your feet and hold each end of it in each of your hands. Make sure that the leg is straight. You can bend the other leg for support.
  3. Pull the band backward so that it brings your toes and top half of your foot toward you. You should feel a stretch in your calf. Hold for a second and then release.
  4. Repeat this action five times and then switch legs. Repeat again five times.

Tip: Not feeling the stretch? Try pulling the band tighter! Any slack in the band will mean that the stretch doesn’t work correctly.

2. Calf Raises Exercise | 30 reps

Next, let’s start with one of the greatest calf exercises for women. It’s so simple and yet works extremely well. You can do these exercises anywhere, anytime, which is what makes them so versatile. Essentially, this move is merely about engaging your calf muscles and working them. Do it regularly to boost the definition in your leg shape.

Equipment you’ll need

None

How to do it

  1. Stand with your legs a hip-width apart. Your core should be strong while your back needs to be straight.
  2. Gently lift your heel off the floor so that you’re on your tiptoes. As you do so, make sure that you clench your glutes. Hold the position for three seconds and release.
  3. Repeat the exercise 30 times per set.

Pro Tip: To get a more intense workout, hold dumbbells in your hands to add some weight and intensity!

3. Tiptoe Walk | 60 seconds

You may already be familiar with the classic farmer’s walk exercise. The move involves holding two weights and walking for a determined amount of time. Well, this next set of calf exercises is a new twist on that move. It specifically targets your calf muscles by ensuring that you work them hard as you walk.

Equipment you’ll need

Two kettlebells

How to do it

  1. Choose two kettlebells that suit your level of strength. Hold one in each hand and keep your arms straight by your sides.
  2. Raise your heels off the floor so that you are standing on your tiptoes again. Walk forward on your toes, carrying the weights with you as you do so.
  3. Keep walking for around 60 seconds before taking a break. You might want to repeat this particular exercise a few times during your lower body workout. Simple.

4. Seated Calf Lifts | 20 reps

Sometimes, the best calf exercises are also the easiest ones. The seated calf lifts can be done at home as you don’t need much gear to do them. Getting into the practice of doing these moves on a regular basis is one of the easiest ways in which you can improve your overall mobility while also defining your calf muscles.

Equipment you’ll need

Chair

How to do it

  1. Start by sitting on the chair and keeping your back as straight as possible. Your core muscles should be engaged at all times.
  2. Your knees should be at a 90-degree angle with your feet planted firmly on the floor.
  3. Lift your heels off the ground so that you engage your calf muscles.
  4. Repeat this action 10 times to complete 1 rep.

Pro Tip: When you’ve mastered the basic calf raises exercise here, add some weight to the move. Grab some dumbbells and place them on your thighs as you complete the set!   

5. Jump Squats | 40 reps

Woman doing jump squats for calf exercises.

Here’s one of the absolute best calf exercises that you can do at home. You don’t need any equipment to get started at the moves are super easy to master. You probably already know the standard squat exercise. This next move adds a wide-legged jump to the stance.

Equipment you’ll need

None

How to do it

  1. Start with your legs apart, just wider than your hips. Bend your knees slightly so that they are ready to squat downward.
  2. Raise your heels off the ground so that the weight is on your calves. Squat downward as far as you can and then jump back up.
  3. As you jump, make sure that you lift your legs completely off the ground. On landing, you should aim to land on the flats of your feet (not your toes!).
  4. Repeat this movement 40 times per set.

Extra Tip: Finding the squat jumps too hard? Don’t worry. Simply complete the squats on your tiptoes without the jump.

6. Lunging Calf Exercise | 20 reps

Woman doing lunging calf exercises in a gym.

Are you a fan of lunge exercises? While these moves work your glutes and quads, they are also some of the best calf exercises you can do. While you won’t feel a real burn in the calf area, these muscles are working hard to keep you stable. That should help you to define the muscles and fine tune them. What’s more, you don’t need to go to the gym to get moving. All you need for these ones is a mat and you can get started.

Equipment you’ll need

Mat

How to do it

  1. Start with one foot in front of the other and your back straight.
  2. Bend your knees so that you move into a low lunge position. Hold for a second.
  3. Release and move back up into the starting position.
  4. Repeat 10 times and then switch legs. Repeat again 10 times to complete the set.

Pro Tip: Want to work your calves even harder? Keep the heel of your back foot raised throughout the entire set.

Want Legs Like Beyonce? Start Doing These 6 Best Calf Exercises

Conclusion

When it comes to working out and reaching your body goals, there’s no time like the present! Plus, there is absolutely nothing holding you back from engaging in the best calf exercises. These moves are easy to master and you can do them without leaving your home. Why not take a quick break and give them a go right now?

best calf exercises infographic

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References

  • [1] https://link.springer.com/article/10.1007%2FBF00587415  

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