The best calf exercises at home

The calf muscle is the main muscle we see when we look at a person's leg, which is defined and thick, and the lower muscle which is invisible is located under the leg, and while the large muscle helps in jumps and In strength and speed exercises, the small muscle contributes to walking, jogging and endurance, so it's important to target both in leg exercises.

Here are the best calf exercises you can do at home:

Leg lift exercise

The leg raise exercise is one of the important exercises that can be started, and to do it correctly you need to stand up straight with your feet evenly spaced between the shoulders and then press the ends of the feet and lift the heels high off the floor, keeping the knees straight and stopping a little at the top Tighten the calf muscles, then lower the heels back down and repeat the exercise several times.

Jumping exercise with raised hands

To do the Hands Up Jump exercise correctly, you need to stand with your feet open, and extend your arms to both sides, and start lifting your arms outward and backward, while jumping. and by opening and closing the feet.

back kick exercise

The back kick exercise can be done by standing up straight with your feet straight and hands at the sides, then bending the left leg with the heels raised back and back quickly, repeating the same subject for the right leg and continuing to do the exercise rapidly several times in a row.

ankle movement exercise

To do the ankle movement exercise, it is necessary to bring a chair with a very small height from the floor, rest the toes on its edge so that the fingers are higher than the heel, bend the knee in pushing it forward until you feel the stretch in the calf muscle, then bring the leg back and repeat the exercise several times, then do the same with the other leg.

jump rope exercise

The jump rope exercise is one of the best exercises to strengthen the calf muscle and improve coordination between the body in general. To do the exercise, you must bring a jump rope, holding its ends in each hand and jumping with both feet while moving. the rope under the feet passing over the head.

Squat and jump exercise with dumbbells

This exercise significantly strengthens the leg muscles, and it can be done correctly by holding a barbell (dumbbell) in each hand, and they can be replaced with two bottles of water, standing with your feet shoulder width apart. .

Next, push the hips down until the thighs are parallel to the floor in a squat position, then jump lightly and quickly, then come back down with the knees slightly bent to squat again and repeat the exercise.

wall push up

This exercise is one of the best exercises that strengthens the calf muscle and improves ankle flexibility at the same time. one in the back. forward, bending the front knee a little, then leaning forward to push off the wall with pressure on the heel And making sure the other leg is straight, then switch legs and repeat the exercise.