10 Best Calf Workouts and Exercise Moves to Grow More Muscle

When you think of the calves, this is the baseball-sized muscle. Because of the mobility of the ankle joint, foot positioning is a big key to how you’re training your calves. Small differences in positioning, from inversion to eversion or even just how you’re driving through the balls of your feet, will affect how you attack your calves. That’s why hikers often have well-developed calves: They’re constantly working the concentric and eccentric contractions of those muscles from variable angles as they clamber over ledges, rocks and steps of different shapes and sizes. Remember: Your calves are used to high-volume work (think of how much they support you when walking all day), so they can be trained at greater frequency. That’s 1 rep; aim for 10 to 25 reps depending on the day.Plyos are a great way to train the calves with respect to the ankle complex, and you’ll do that here. That’s 1 rep; aim for 10 to 25 reps depending on the day.Isometrics are a great test for both your calves and your ankle mobility. Yes, a stair run is one of the best way to train your calves, forcing you to flex and extend your foot constantly and repeatedly. Much like stair runs, sprints will hone your calves by forcing you to repeatedly go through a full calf range of motion.