Women's Tips

10 effective exercises for pumping calf muscles


Pumped up calf muscles look beautiful To pump them, it takes a lot of effort. The difficulty of working out this group of muscles lies in the fact that they are involved in everyday life, and, therefore, are accustomed to the constant loads that fall on the legs during walking. Therefore, it is very important to select the most effective and effective exercises.

Exercise, of course, the best in the gymwhere there is all necessary equipment and sports equipment. However, there are no less effective exercises that allow, with patience, achieve the goal and at home. The main thing is to devote enough time and attention to training, but within reasonable limits, avoiding overtraining and overloading. If the loads are too large, then the calves start to hurt. This signals the need to reduce the intensity. The feeling of tiredness and burning are evidence of the correctness of the training. No pain should be.

You should not doubt the fact that weak and thin legs do not paint a man, especially if he has a pumped and powerful torso. This disproportion looks quite comical. The figure of an athlete looks completely different if the legs are perfectly worked out and decorated with attractive relief. And to achieve this, you need to properly and correctly organize the training of the calf muscles. This allows you to make a clear picture of how this muscle works.

More about anatomy

Calf called biceps muscle located on the back. At first glance it may seem that she is one, but in fact there are two muscles. This misconception is due to the fact that you can only see and touch the upper one, under which the second one, called the soleus, is located. It is the “invisible” eye that is responsible for the volume. Increasing, it affects and inflates the top.

While running and walking, both muscles are involved at once. Constant load does not always give the desired result. The main reasons for this may be the following:

  • choice of workouts with too low intensity,
  • a similar effect, that is, the absence of a set of volume, and gives an overabundance of loads,
  • Wrong training.

For competent preparation of the training complex, it should be taken into account that the lower (soleus) is worked out in a sitting position, and the one located above it (superficial) - in a standing position. To get the maximum result, you need to use in the training and the lower and upper.

The key to success is not the incessant repetition of the same exercises, but hard training with weights. The regularity of classes should be moderate. Exercise is recommended once or twice a week, but no more. Otherwise it will cause an overload and the result will be the opposite of the desired.

The frequency of training should be such that the cardio-loadings present in the schedule, if any, are carried out prior to working with iron. It is best to work out the calf muscles at the end of the workout on the legs, and start with the soleus, because it is stronger than the surface one.

How to start training on the calf muscles

Go to the direct implementation of the exercises should be after warming up - warming up. A great solution would be a massage, you can do it yourself. There is no difficulty in well kneading and massaging your calves. In addition, you need to stretch your fingers and ankles. These "measures" are prevention of sprains.

It is necessary to begin with the most simple exercises that relate to warm-up exercises, they can be performed at home.

Basic rules for pumping the calf muscle

For most men and women, this muscle group is the most lagging behind. That is why it is necessary to pay special attention to this muscle group during training.

Only targeted body movements will help correct the disproportion, increase the strength, volume and shape of the gastrocnemius muscle group.

And in order for your efforts during training not to be in vain, you must adhere to the following rules that will help you quickly and effortlessly pump caviar at home:

  1. During the execution of any load on the development of the gastrocnemius muscle it is necessary to observe the full range of motion.
    The greater the amplitude, the faster muscle growth will occur.
  2. Perform each exercise should be smooth and unhurried.
    Due to the slow movement performance, it is possible to control not only the correctness of its performance, but also the load on the muscle groups. There is no need to make sharp movements, since it only “clogs” the inside of the gastrocnemius muscle, thereby slowing down its growth. It is very important during the execution of any exercise to fix the point in the highest and lowest position of the foot.
  3. Regularity and systematic training.
    Practice shows that the exercise is the most effective, the repetition of which reaches 15 times. If you ignore this rule and overdo it, for example, do all 30 repetitions, this will lead to a slowdown in the growth of muscle tissue, that is, they will be very hardy, but will not be viewed as such.
  4. Asking how to pump calves, every girl and guy wants to find the most effective method that will “make” grow a given muscle group.
    According to the findings of high-class athletes, large calves can appear only after a large, and not least, volume training load. Training the gastrocnemius muscle should include at least six repetitions of the exercise, which, in turn, should consist of at least 10 repetitions of movement. You can do six different exercises 10-15 times each or you can choose one exercise and repeat it six times, each of which will have from 10 to 15 repetitions. While practicing at home, you can use both techniques, but for beginners qualified specialists recommend “taking into circulation” no more than two exercises.
  5. Spend time training your calf muscle.
    It is very important to train this muscle group, not along with all the others, but separately from all. There are three options:

  • pump calves before the main workout
  • choose the days when the legs do not swing at all,
  • assign special days that will be devoted to training these muscles.

We form beautiful and tightened muscles of the calf

To put your calf muscles in order, you don’t need to rush to the gym every day. The question: “How to pump caviar while practicing at home?” Practically every person who seeks to tighten this part of his body is interested.

The following set of exercises will help you to quickly and effortlessly make your calves taut, relief and beautiful.

Exercise number 1 "Spring"

We become even and slowly rise to the toes. At the moment when you reach the highest point, fix the position for a few seconds, then go down, just do not touch the heels of the floor, and then go up again.

To increase the effectiveness of this movement, you can pick up dumbbells weighing up to 1.5 kg.

Exercise number 2 "We rise to the stand"

Platform for step aerobics, a thick book or just the most common step - that's all you need for this exercise. We become socks on the edge of the stand (supports, steps), leaving heels on weight. Now we rise up on the socks, fix the highest point for a few seconds, and then descend as low as possible until you feel how the ankle muscles reach out.

Again, as an increase in load, you can make body movements with weighting in your hands (dumbbells, bottles of water).

Exercise number 3 "We go on socks"

This is a very simple, but at the same time very effective exercise, which allows pumping the calf muscle in a short period of time.

Everything is very simple, you need to stand on socks and walk in small steps around the room, imitating the movement of a ballerina. It is very important during the execution of these gestures not to bend the legs at the knee joint.

Exercise number 8 "Rise on the socks from a sitting position"

We sit down on a chair and put a weighting agent on our knees (dumbbells, a bottle of water, etc.) now we are trying to get up on the toes as high as possible, after we go down and without touching the heels of the floor again we go up to the toes.

This allows you to pump up the soleus muscle, which is not involved in the rocking of the calf from a standing position.

Exercise number 9 "Pistol"

Exercise is not easy, but its proper implementation provides rapid growth and beautiful relief of the gastrocnemius muscle.

We become exactly near any support (wall, cabinet, chair, etc.), lift one leg up and keep it level during the whole exercise. Now slowly squat on the other leg, adhering to the support. After a series of squats done, we change legs in places and do the same.

Exercise number 10 "Running"

Simple jogs, performed at a leisurely pace, will help to pump calf muscles quickly. And besides, running through the fresh air, you provide your body with plenty of oxygen, which is so necessary throughout the workout.

Option One: workout at home

In order for such home workouts to bring the desired result, you need to follow the following rules.

  1. First - choose training days. The best option is to choose such days so that the muscles can recover for at least 48 hours. For example, Monday and Wednesday. Or vice versa - Tuesday and Thursday. A fairly common mistake is to train one muscle group every day. This approach will not bring a positive result, because the muscles simply will not have enough time to recover.
  2. Secondly - alternate exercises to the muscles do not get used to the same load. And it is desirable to use weights - the same dumbbells.
  3. And third, the best 3–5 approaches of one exercise for 15–20 repetitions (without using weights) to failure. By “refusal” here is meant the physical feeling of the impossibility of doing one more repetition, that is, the feeling that the muscles have already been squeezed to its limit. When using heavy weights, the number of repetitions decreases to 10−12. Between the approaches - rest in a few minutes.

1. Lifting on the toes

Starting position: stand up straight, dumbbells lowered along the body. There are two options for performing - from the floor or from a small elevation. Stand on the toes, ascend up as much as possible, then slowly go down until the muscles are fully stretched. This is a basic exercise that involves the entire lower leg, so it is better for them to begin their training.

2. Sitting up on the toes

In a sitting position on your knees, put dumbbells on your feet, raise your legs on toes and linger for a few seconds.

3. Walking upstairs

One of the easiest exercises and another reason to abandon the elevator. Pick up dumbbells / weights and climb stairs, stepping on toes.

Run for about 10 minutes. By the way, as a weighting for the beginning, you can use ordinary water bottles.

4. Jumping out with dumbbells

Sit down, take the dumbbells in your hands, try to jump out of this position as high as possible.

5. Walking on the socks

Easy to perform and effective exercise, the essence of which is that you need a few minutes to resemble socks, trying not to bend your knees.

Exercises for legs in the gym

1. Lifting on the toes while standing in the calf muscle simulator

Exercise is similar to what was discussed above. It is carried out in the power block simulator. We become socks on an eminence, heels protrude beyond the edge of the platform, shoulders rest on a soft support. We rise up in order to remove the weight, slowly we go down, we quickly rise up, linger for a few seconds. Down there is no need to linger. To avoid injury, you should bend your knees slightly.

2. Lifting on the toes while sitting in the simulator

It is performed in a simulator for calves. This exercise is insulating and it is the soleus muscle that is loaded. We stretch the calves while sitting in the simulator - put the socks on the platform, knees rest on the roller and start by lowering the feet down, go up, linger for 1-2 seconds. (peak contraction), we slowly go down, thereby stretching the muscle.

3. Press socks lying

To do this exercise you will need a leg press and pancakes for weighting. We put our socks on the lower part of the platform, feet shoulder-width apart, squeeze up to remove the limiters, lower down, squeeze up to the limit, but trying to squeeze the platform as high as possible.

Such exercises are performed at the end of the workout, because in most strength exercises this group of muscles is already involved. Also, after them you should not go to cardio. It is important to ensure that the exercises are performed correctly and technically, it will protect you from injury. And the main golden condition for calf training is to perform exercises to failure. All this will help you achieve results in the form of the desired volume and beautiful relief.

Sample Shin Self Workout Program

Option 1:

  1. Warm up
  2. We carry out lifting on toes standing up
  3. Rising on the toes while sitting
  4. Hitch

Option 2:

  1. Warm up
  2. Standing up
  3. Bench press socks
  4. Hitch

Little about anatomy

The calf muscle is biceps and is located on the back of the tibia of the human leg. Under it is the so-called soleus muscle, and it depends on it the volume of the site: when it is actively worked out, the fibers swell and increase in volume, lift the calf muscle directly and make it more pronounced and prominent.

The soleus and gastrocnemius muscles in the lower parts are attached to the Achilles tendon, therefore, it should be used for harmonious “pumping”. So the exercises should be quite complex, different and intense.

Interesting fact! The gastrocnemius muscle is maximally tense in the standing position, while the soleus located under it works when the legs are bent, for example, in a sitting position.

Is it possible to achieve results by yourself?

Of course, classes in the gym are much more effective than home workouts, especially if the room is equipped with modern exercise equipment. But if you choose effective exercises and exercise regularly on your own, you can also achieve excellent results and pump calves. It will take more time, but the effect will definitely be noticeable.

Classes for girls

If you are looking for the best exercises for the calf muscles, then the list includes the ones described below, especially useful for women.

  • Rises on socks from a plain surface. Put your legs together or slightly apart, as you inhale, take your heels off the support as much as possible, then breathe out and slowly return to the starting position.
  • The exercise described above can be performed with elevation. Stand on a stand (for example, on a book) so that the front parts of the feet are on it and the rear parts are on the floor. Now tear off your heels and stand on your toes, linger in this position and gradually return to the initial one.
  • Do socks with weights, for example, holding a barbell or dumbbells (if not, plastic bottles filled with sand or water will do).
  • Walk on your toes, taking small steps and not bending your knees.
  • Normal stair climbing is very useful, in which both muscles and a tendon are included in the work. So more often refuse elevators and take maximum benefit out of it.
  • Squat down, then jump up sharply. Perform 10-15 repetitions, take a break for 15-20 seconds and take a second approach.
  • Useful jumps: with or without a rope.
  • Sit on a chair, bend your knees at a right angle, put any weight on your hips. Further tear off the heels from the support and transfer the weight on the socks. Perform at least 15 repetitions, after a break go to the second approach.

Classes for men

Effective exercises for men:

  • Squat with weights (dumbbells or barbell), shifting the emphasis to the front of the foot. Perform two or three sets of 10-15 squats with intervals of 15 or 20 seconds.
  • Try to squat alternately on each leg. If at first it will be difficult, hold onto the support and help yourself.
  • Do socks with weights in turn for each leg.
  • Do jumps from a squatting position, holding dumbbells in your hands. Lean on your socks.

Training with simulators or sports equipment

If you have been training for a long time and you want to get even greater volumes and relief, then supplement the exercises with simulators and sports equipment:

  • Effective classes can be carried out on a step platform, standing on it on socks. This option is especially good for girls, but for men it will also work.
  • Такое упражнение выполняется на специализированном тренажёре для икр, который прорабатывает их максимально активно и задействует камбаловидную и икроножную мышцы вместе с ахилловым сухожилием. Займите удобное положение на сидении, расположите носки на платформах-ступенях, а пятки направляйте вниз. Рычаги опускайте на колени, фиксируйте. Raise your legs with an emphasis on the socks as high as possible and linger at the highest point as much as you can. Return your feet gently. Do 15 repetitions and two or three sets at intervals of 20 seconds.
  • To perform this exercise requires a simulator for leg press. Take the correct posture on it and begin to train, but push the platform not with all your feet, but only with your socks.

Important training rules

To workout at home, were the most effective, should adhere to such principles:

  1. Loads should be moderate: with frequent workouts, the fibers are constantly damaged and do not have time to recover and heal, which is why they do not increase, but, on the contrary, are depleted. So it is best to do no more than twice a week.
  2. Perform intensive strength exercises, and they are best done after cardio. If cardio exercises are performed after weighting, this can negate the results.
  3. When training, be sure to use both the gastrocnemius and the soleus muscles, and also do not forget about the Achilles tendon, so that the calves look harmonious and attractive.
  4. The number of repetitions should be average, as numerous repetitions will not give the desired effect. Much more effective intensive training with weights, well-working muscles. And the optimal number of repetitions is from 10 to 15.
  5. It is better to start working with the soleus muscles, as they are much sturdier and lie deeper. You can complete the exercise with exercises involving the calf areas.
  6. Be sure to start any workout with warm-up to prepare muscle fibers for increased activity. For example, you can knead the area with your hands or do self-massage. Simple exercises like walking on the spot are also helpful.
  7. Start “pumping” with simple exercises, and complete more complex and intense, so that the processes are as natural and harmless to muscular structures as possible.

Beautiful calves - it is quite real. Perform the most effective exercises, train regularly and follow the rules of effective and safe training. Your legs will be perfect!

Why do not grow caviar?

The muscles of the lower legs, as well as the deep muscles of the back, practically do not rest during the day, as they are forced to carry body weight and balance in interaction, keeping balance and stabilizing joints when walking. This means that it is focused on the "dry" hardy version of development and actively uses the damping capabilities of the tendons (in particular, the Achilles, the role of which in the development of gastrocnemius muscle will be discussed separately).

When the posture is disturbed, the joints are re-extended (or insufficiently bent), the motor roles are redistributed. Lumbar lordosis almost always leads to underdevelopment, and weak biceps of the femur and hypertrophy of the calf.

The triceps of the calf (external muscles of the calf) consists of two muscles, connected by a common (Achilles) tendon. it superior double-calf calf muscle and deep lying beneath them soleus. Even lower lie the muscles that provide mobility of the ankle and fingers. In addition, there are stabilizers of the knee and lower leg.

If a part of the muscles is “turned off from the process,” it weakens, atrophies, and others take over its function. Triceps is involved in flexing the knee and extending the foot, fixing the knee in a bent position. The soleus muscle is almost always long, but the external bundles can have either long or short bellies (then they are called “short calf”).

Short eggs in an aesthetically acceptable state can only be brought about by hypertrophy of the underlying muscles, which “raise” it. The function of the gastrocnemius muscle can be partly intercepted by the tendon, biceps, and when the knee is habitually retrained or bent, an overdeveloped quadriceps (in this case it relaxes more, and according to the rule of “synchronous muscle antagonists”, the leg is bent with less calf force).

Warm up before the calf training

To enhance blood flow, warming the joints and reduce trauma requires a warm-up. It is not worth neglecting it, even if the lower leg does not swing on a separate day, but after other exercises.

Ideally, warm up is done lying down (synchronously on both legs) and standing (it is necessary to work out the joints alternately: stand on one leg, kneading the other). Warm up sitting undesirable. Movements are performed 4-5 times.

  • squeeze and unclench, spread your toes,
  • stretch your toes away from you, then pull your socks towards you, and your heel towards yourself,
  • move your feet left and right,
  • simultaneously rotate with both feet: first left, then right, then multidirectional rotation
  • bend and unbend the knees,
  • sitting, take the leg by the shin, shake the relaxed foot. Repeat for the second leg,
  • sitting, take the leg above the knee, shake the relaxed shin. Repeat for the second leg,
  • standing: crouching a little, performing rotational movements with your knees - first to the right, then to the left,
  • standing, hands on hips, swing on hip joints, then rotate with the pelvis so that the torso is motionless, and the pelvis draws out the horizontal “eight”,
  • standing, alternately holding the support, shake each leg, completely relaxing it,

Gait and shoes affect the calf!

Few people know that the influence of posture and gait on the development of the lower leg is much stronger than the action of training. Flat feet, if it is not taken into account and not compensated, also interfere with bringing the volume of the tibia in line with the BB standard (the volumes of the neck, biceps and calf must be equal or close in meaning). You can pump calves without simulators simply by picking up the right shoes and adjusting your walk.

The habit of putting a bent leg on the heel leads to underdevelopment of the calf. If the leg is placed on the toe, the calf will be voluminous without training. This is explained by the fact that the size of the calf depends not only on the triceps, but also on the muscles that provide the mobility of the fingers. If the fingers do not take an active part in walking, their flexors and extensors are underdeveloped. Naturally, their participation in the increase is negligible.

How to strengthen a shin without training or to strengthen the effect of training

Observance of these rules in itself leads to the beginning of growth of lagging caviar - take a habit.

  1. Gait must be correct. The pitch is wide, the foot is placed on the toe, then it falls to the heel with rolling. You need to walk more, at least 5-6 km per day, preferably at an interval pace.
  2. Shoes should allow fingers to move in it, actively participating in walking.
  3. If during the day there is an opportunity, you should swing from heel to toe or stand on toes.
  4. Walk barefoot more often.
  5. The best run is a slow run barefoot on a grassy lawn, sand, or a forest earthen track. The foot should be put on the fingers and the outer part of the foot with the roll. Running in sneakers has almost no effect on the development of musculature of the leg.
  6. Prevention of flatfoot is relevant at any age, since with age it can occur in any person. Training from this complex removes the risk of flatfoot, and always leads to an increase in caviar.
  7. Special trainings are performed on the same day as biceps and quadriceps of the thigh, but after them, or the next day, so that large, tired muscles do not intercept the load from the periphery.
  8. Training should take into account the habit of the Achilles tendon to unload the triceps. Therefore, the movements are slow, with complete control, with statics at the highest point of tension or tension. We can not allow the springing effect when the abdomen muscles do not work.
  9. A set of exercises for the lower leg must necessarily include exercises involving the toes.
  10. The sedentary work mechanically injures the hip biceps and impairs the blood supply of the triceps of the lower leg (the popliteal blood vessels are pressed). Therefore, it is very important to get up and stretch your legs (the farmer’s walk or climbing up the stairs with ankle support and active extension in the ankle are ideal).
  11. Be sure to follow the sleep schedule: if you sleep for less than 8 hours, and the next day after a workout you will spend on your feet or sit motionless all day on the pope, you can not hope for hypertrophy. Eat right.

If the calf muscles lag far behind in development

If before the beginning of the workout, there is a disproportion of the lower leg and thigh, this indicates that there are problems with the gait and posture.

Until the muscular antagonists are normalized and the defect in posture or joint flexion is corrected, general training does not correct the imbalance, but only strengthens it: normally, a stronger muscle that intercepts the main load, grows faster than a weak assistant during strength training, further bolsters the gap between them. Therefore, training from the very beginning focuses on the correction of the defect.

Training is built with an emphasis on special exercises for lagging caviar, slightly hindering the development of the thigh, and at the same time taking measures to ensure that lifestyle does not interfere with caviar hypertrophy and the normalization of proportions.

What you need to do before starting the exercises

As always before training, before you begin to perform exercises on the calf muscles, you need to warm up these muscles. Self-massage will help with this, since there is no difficulty in massaging this area on your own. It is also necessary to stretch the joints of the ankles and fingers. This will help to avoid stretching during classes.

You need to start with a simple warm-up exercises.

Performance technique

Slowly rise on your toes, trying to raise your heels as high as possible.

Then the exercise is performed with the burden. To do this, just take in the hands of dumbbells. If it is difficult to keep balance with two dumbbells, exercise with one, holding the other hand for support.

As a more complex version of this exercise, you can perform it, rising alternately on one and then on the other leg. Also with the weights. It is performed 3-4 sets 30 times.

Walking upstairs

Just climb and descend the stairs as long as possible, until the muscles feel tired. You can walk as a normal step, and stepping over the steps. It is best to alternate these two types of walking.

These simple exercises will not be difficult to perform at home, because special simulators for their implementation is not required.


Exercise must be done slowly.

Walking on the toes

Elementary, but quite effective exercise. It is to get up on your toes and walk on them for a while, trying not to bend your knees.

Walking upstairs

Just climb and descend the stairs as long as possible, until the muscles feel tired. You can walk as a normal step, and stepping over the steps. It is best to alternate these two types of walking.

These simple exercises will not be difficult to perform at home, because special simulators for their implementation is not required.

Exercises with step platform

If there is no platform, you can perform these exercises on the step.

Initial position

Stand with your toes on the edge of the platform or on the step. Keep your back straight.

Performance technique

To rise on tiptoe as high as possible. Maximum lower heels, significantly stretching the ankle. You can take a dumbbell in your hand, with your second hand resting on the wall.


Alternate the position of the legs, keeping the feet parallel, then shifting the heels or pushing the toes. This will help to work out the different parts of the calf muscle. In the parallel position of the feet, the middle part is worked out, with the heels moved, the inner surface of the muscle. If the socks are shifted, then the main load falls on the outer surface.


Rise slowly on the socks. Try to do this so that the heels are as high as possible. Next, take the dumbbells. When balance is difficult to hold, you can hold the support with one hand, and take only one weighting agent.

To complicate the exercise allows alternate execution first on one and then on the other leg. The main thing is to do it with a burden.

Follow the spring 3-4 approach, 30 in each.

General recommendations

Doing the exercise should be slow.

Walking on the socks

A simple but effective exercise, the essence of which is reduced to walking on your toes for some time. The main thing is to try not to bend your knees.

Walking upstairs

Climb and descend the steps until you feel muscle fatigue. You can just walk or step over the steps. It is better to alternate both approaches.

These exercises are very simple, do not require the use of simulators, can easily be performed at home.

Step platform

Instead of a platform, you can use ladder degrees.

Initial position

Keep your back straight, stand on the edge of the platform or on the step with your toes.


First, tiptoe up as high as possible, and then lower the heels all the way down to clearly feel the stretching of the ankle. You can lean on the wall with one hand and take a dumbbell in the other hand.

General recommendations

Change the position of the legs. Keep your feet parallel, then move your heels or move your toes apart. The combined approach to the exercise will allow the different parts of the calves to work. The parallel position of the feet is aimed at developing the middle part, shifted heels on the inside, and socks on the outside.