How to exercise calf muscle strength? Of course, there are many exercise methods, and each exercise method is very effective, but they are also particular, but many people don’t know how to exercise. Of course there are still people who understand. So, what’s the best way to build calf muscle strength? Let’s take a look at how to exercise!

Standing calf raise

The purpose of this exercise is to improve the strength and heel strength of the calf muscles. Tendon strength. Stand on your toes on the edge of the steps. Face the steps with the backs of your heels hanging off. Use the wall as support. Keep your ankles, knees and hips in a straight line. Use the soles of your front feet as support and lift your body through your toes, stay there for a period of time and then lower it slowly and in a controlled manner. Practice method: 10 times per group, 2 groups in total. Rest 2 minutes between sets.

Sitting Heel Raise

Sit on a stool, stand on the pads with both front feet, put weights or barbells on both knees, and support them with both hands to prevent them from sliding. . Then inhale, use the contraction force of the triceps calf muscles to raise the heels to the highest position, completely tighten the calf muscles, and pause for 2 to 3 seconds. Exhale again and slowly lower your heels and return. Repeat the exercise.

Sitting leg flexion and extension

Sit on the leg flexion and extension machine, with your waist and back against the backrest board, hold the handles with both hands, bend your knees and droop, and hook your feet on the horizontal bar. Contract the quadriceps and stretch the calf to lift the weight. Fully contract the quadriceps at the highest point and pause for a moment. Then slowly lower the weight and continue the next movement before reaching the lowest point. Always raise the toes during the movement. If the toes are not raised, the quadriceps muscles will not be fully contracted.

Back Squat

Stand straight, place the barbell on the back of your neck, spread your feet wider than shoulder width, and bend your knees. Straighten your back and lower your body slowly. When you reach the lower point, slowly return to the starting position.

Front Squat

Stand straight, hold the barbell in front of you with both hands behind your back, place your feet wider than shoulder width, and bend your knees. Straighten your back and lower your body slowly. When you reach the lower point, slowly return to the starting position.

Dead lift

With your feet shoulder-width apart, your knees bent, hold the barbell with both hands. Lift your body slowly, keeping your back straight during the process.

Step back

Stand straight with both feet and hold dumbbells in each hand. Step your left foot out to a 90-degree angle, extend your right leg backward, pause for 10-15 seconds, and then switch legs.