In most workouts—such as walking, running, squatting, and lunging—you go into a pattern called “triple extension,” which means you’re extending your hip, knee, and ankle at the same time, Miklaus explains. And, the ankle extension is actually a joint action called “plantar flexion” (think pointing your toes). This is the action directly responsible for building your calf strength. However, if you want to give your calves some extra attention, this circuit is designed specifically to target those muscles.
How to do it: Perform this circuit, demonstrated by Dane Miklaus, C.S.C.S., and WORK Training Studio founder, 2 to 4 times for the listed amount of reps or time. Depending on your fitness level, you can adjust reps as necessary, drop to a lower weight or use your body weight. You will need a set of weights or a barbell, an agility ladder or a jump rope, and a treadmill.
Squat to Calf Raise
Start standing with a weighted barbell you can squat comfortably resting on your upper back, feet shoulder width apart. Alternatively, you can rack two dumbbells at your shoulders. Send hips back and bend knees to squat, making sure knees stay in line with your feet—not wobbling off to one side or collapsing in.
Lower down only as far as you can without letting your knees travel forward beyond the tips of your toes. Thrust hips forward to stand back up. At the top, transfer your weight onto your toes with heels lifted. Repeat 10 times.
Forward/Backward Hop
Spread out an agility ladder or jump rope on the ground so you have a mark to jump over. Standing on one foot, quickly hop forward and backward over the line. Repeat 20 times on each leg. Hops are counted every time your foot hits the ground.
Seated Calf Raise
Sit on a bench and hold a moderately heavy dumbbell in each hand, resting one weight on each thigh. Start with the balls of your feet slightly elevated resting on a mat, heels hanging down. Remain seated and flex your calf muscles, rolling from the balls of your feet onto your toes. Repeat 10 times.
Lateral Hop
Spread an agility ladder or jump rope on the ground so you have a mark to jump over. Standing on one foot, quickly hop left and right over the line. Repeat 20 times per leg. Hops are counted every time your foot hits the ground.
Standing Calf Raise
Hold a heavy weight in each hand. Stand with the balls of your feet slightly elevated on a mat, heels on the ground. Lift your heels, rolling onto the balls of your feet then up onto your toes. Pause briefly at the top then return your heels to the ground. Repeat 10 times.
Hill Sprint
Set the treadmill to an incline and speed that feels challenging. Sprint as fast as you can for 20 seconds. Rest for 40 seconds. Repeat 2 to 4 times.