The Best Calf Exercises to Get You Sexy Legs

Woman SkippingWomen who want sexy legs often forget the importance of calf exercises.

However, the calf muscles are on show more than any other part of the leg and as such we should train them to complete the sexy leg package.

What exactly are the calf muscles?

This image of the calf muscles from healthgate.partners.org shows the left leg’s calf muscle.

It is the muscle that is in charge of many actions and movements. For example, anytime you press down with your toes to walk or run you need the calf muscle. To develop it we need to add weight and exploit this natural movement.

The best calf exercises for sexy legs

As the calf muscles get lots of use in everyday activities like walking and jogging we need to push them a little bit harder when we work them out. This means that we need to build up to a heavy weight so that they grow in order to adapt to the new levels of work.

Here are the best exercises for the calf muscles:

1. The sqaut rack calf raise
If you have a gym membership then head down to the squat rack and get a calf box. This is a small but sturdy box that allows you to lower your heels off of the edge while doing the lifting with your toes and the balls of your feet.

Load up a medium weight in the squat rack and set it to shoulder height. Stand on the box so that your heels fall off the edge and place the bar bell over your shoulders. Using your toes and calf muscles push the weight up by standing on the tips of your toes. Hold this top position for the count of two and then lower it back down slowly.

Repeat this for 10 – 12 reps.

2. Squats
The regular squat works the calf muscles quite well, especially if you are doing it with some extra weight.

One of the other motions the calf muscle is involved with is keep the body balanced. When you are squatting with extra weight on your shoulders you will find that your calf muscles are quite sore the next day. You can intensify this with the jumping squat as you need the calfs to spring you into the air.

3. Skipping / Rope jumping
It seems that whenever I get my clients to do a lot of skipping for weight loss they also build some pretty sexy calf muscles.

If you skip for more than about 20 minutes chances are your calf muscles will get pretty sore. The exercise forces you to stay on your toes and whenever you use your toes you use your calfs.

This is especially true for those who are good/fit enough to do double jumps for an extended amount of time. They really burn the lower legs!

4. Sprinting
Sticking with the theme of using the toes; sprinting is one of the best ways to push your lower legs in an explosive way.

I sprinted semi-seriously for a few years and during that time I had better looking and more toned legs then I ever have had before or since. The art of sprinting is so intense it really forces your body to adapt. If you want to lose weight fast or tone any part of your body then you should get into sprinting.

5. Leg press machine
The leg press machine is mainly used for developing the quadricpes and other areas of the leg but if you make a subtle shift in the position of your feet you can really pump the calf muscles.

Sit in the seat and start with a low weight until you can figure out how much your calfs can handle. Place your toes on the near bottom of the pressing plate where your heels would normally be. Set the lock on the leg press a little bit higher and then proceed to use your toes to push the plate up and then slowly let it come back down .

Alternatively, you can set the lock lower and do full leg presses using only your toes to push the weight. This is an excellent way to challenge the legs.

The great thing about the leg press is the ability to safely press a lot of weight. There are locks set so you can’t drop it on yourself and the machine is designed in such a way that it is difficult to pull or strain any muscles. If you are a newbie to leg training then I recommend this one.

Does anyone else have any other ways of getting sexy calf muscles?

About Katie

Katie has transformed her body from a flabby 186lbs, to a fit & toned 124 pounds through healthy diet and exercise. Katie joined the Lean Curves team in 2007 and has posted hundreds of articles on fitness, fat loss and healthy eating.

Comments

  1. sim says:

    i want to know how to reduce the calf muscles as i cant join the gymn kindly tell me the exercises that can be done at home to reduce

  2. RT says:

    The only way you can really make the calf muscles smaller is by doing lots of cardio. The size of your calf muscles, however, is a lot to do with your genetics and as such is difficult to change. However, lots of cardio does burn fat and reduce the size of muscles.

    Hope this helps.

  3. ashritha gowda says:

    i need to improve my calf muscles,as its too skinny…

  4. Kelly says:

    Do these make your calves thinner or thicker? I have…fat…on the outside of my calves that i want gone. Will these make that go away and make then look better?

    • nicky says:

      hi there,

      doing calf exercises only strengthens the muscle, it doesn’t actually burn fat. If you want to burn fat in any part of your body, cardio is what you’re looking for. Running is the best in my experience. Hope this helps! :)

  5. Naomi says:

    i have chicken legs and really want to tone my muscles but i find it hard to do this when i work on it. Should i just keep at it?

  6. ya gurl Madison says:

    I am 14 goin on 15, and I have calf muscle but I have fat around it that I really want gone! I have thicker ankes than usual becuase of it. I don’t want to get no more muscle really, I just want the fat gone. My calves are the only thing wrong with me! I hate it. I just want them to look good, and I am trying everything this summer before school starts back. then Imma keep it up afterwards of course :) Thanks for the info I’ve gotten so far, Imma try these things. I would really like to know if this is going to make my calves bigger or smaller though. I need SMALLER. :)

  7. Kaily Adolphson says:

    Is jogging the best workout overall?

  8. kyreen says:

    how can I reduce my calf muscle? My calf muscle is big while my body is slim.

  9. Josette Durga-Camacho says:

    Hi, I live in Port of Spain, Trinidad. I have really skinny calves and I now own an excersie bike. Does exercise biking cause your calves to increase or decrease? I would really like my calves to get a lot bigger than they are now. To tell you the truth, they measure 14inches around the calves!

  10. rosy says:

    i have thin legs but my upper part of the body is fat, i am not able wear short skirts

  11. shay says:

    hi im 15 and i have big calfs. i HATE them so much. i want to spend my whole summer working on making them smaller. i just wanna know how can i make them smaller. having big calfs i choose not to wear skirts, shorts,capris, or anything that shows my legs. i just wanna know does these exercises make my calfs smaller because i wanna try these.

  12. george kiuna says:

    help help helpppppppppppppppppppppppp my calfs are skinny i want them big

  13. Kris says:

    Hi there

    I really hope to get a response from you :) I am 25 and have always had extremely skinny legs. Would these exercises help get them to thicker more sexy legs? I never show my legs and would like to do something about this :( thanks…skinny in sandton

  14. Jose-mia says:

    This is for people who want stronger and bigger calf muscles, like me my legs are toned exept for my calfs which now looks bit odd.

    im going to try some of these but the best one i do is stand on a step with your heels off of the step and then go up and down on your tiptoes for 30-40 times your calf ache but it works! Also you can’t choose where to loose weight so if you want smaller calves then just have to eat healthily and do lots cadio and you will get slimmer all over esspecially on your legs/calves :) x

  15. kate says:

    my calfs are skinny i want them big. Please advise me.
    I want to wear shorts and short skirts. Nw i feel am ugly when i ware them. Please advise me to do proper exercese to get my calfs fat.

  16. Wendy says:

    I have fat calf though is like genetics but i want them reduced at all cost what do i do.

  17. dollyen leslyn says:

    i,m a very small asian gulr..i,m 147 only…my calf is big n i really dont like them…i want them out from my life…

  18. Katelyn says:

    im 14 i weigh 110 pounds and i and 5 foot 4 and i have the same problem as ya gurl Madison I have alot of caf muscle and i do tap and jazz 3 times a week or an hour each class (3 or 4 hours in all) i have fat arounf my calf so it looks like pure fat im happy wiht my body but i just want rehf atty calves gone are there any excersises i can do that dont make me skinnier? but get rid of that fat on my calves?

  19. Lotts says:

    The problem with my legs is that their not fat but their much too muscly. However the muscle only shows up when i workout or tense them. (so most of the time they just look kinda big) For example when i do the pushing machine (duno what its called :p) the muscles on my thighs show up SO much, and i have that line of muscle in my calfs. But really i want my legs to be thinner. so the question is, how do i make them look thinner without adding even more muscle?

  20. Gen says:

    Hi there!

    I wana ask for help..
    What are the easiest excerises for calves to make it smaller cuz i have fats around my calves. I really hate my calves it makes me feel so upset everytime i l0ok at my calves.
    Thanks a l0t. G0dbless.

  21. hala says:

    i want to ask how can i get red of the fat on the calf without building too much muscle

  22. Ika says:

    I wanna lose my calf because I have to much :( and I am girl and I never wear dress or something like that :( (( please help me how to lost my calf. Thank you very much

  23. Kathryn says:

    Hey,
    I read a lot of comments from people who want to reduce the fat on their calves. You cannot target fat loss in a single area. Only your body decides where it wants to lose fat from. Therefore, to lose fat in a given area, you must simply create a calorie deficit by burning more calories than you consume. To get leaner muscles (as opposed to bulky muscles) in your calves you’ll want to do more reps with less weight. What I do is simple, I stand on a stair with my toes on the edge and my heels lowered, then I raise myself up onto my toes and drop back down. I repeat this until I absolutely can’t do it another time.

  24. courtney says:

    does doing these ex. make your calves slimmer or thicker?

  25. anu says:

    hi!
    Is calves liposuction advisable? can any lemme knw abt it? plz..

  26. Patricia says:

    my calves are skinny and i want them bigger

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