3 calf exercises for your most propulsive stride yet
Feel the burn now, see the powerful benefits later
Calf exercises might seem basic–and often get skipped–but they train some of the most important muscles for runners. Your calves generate propulsion, absorb impact and contribute to ankle stability, all while helping prevent injury. According to Ace Sports Clinic, these muscles can produce up to eight times your body weight in force with every toe-off.
So don’t neglect them; add these three tried-and-true exercises to your routine, and you’ll be on your way to a more explosive stride, stronger form and unbeatable efficiency.
These exercises can be completed at home with basic equipment, or using machines at a gym. The key is moving slowly, especially on the downward (eccentric) movement and when changing directions. Avoid using momentum or “bouncing” at the bottom of the movement.
1. Seated calf raises
Sit on a knee-height bench with the balls of your feet resting on a slightly elevated surface (such as a bumper plate or a small box). Rest dumbbells on your lower quads, just above your knees. Lower your heels until you feel a stretch, then slowly change direction, pushing your toes into the surface and lifting the top of your foot toward the wall in front of you. Squeeze your calf at the top of the movement for one second and lower, slow and controlled. Complete three sets of 10 reps per leg.
To increase the intensity of the exercise, complete 10 quick mid-range pulses at the end of each set, and finish by holding at the very top (and squeezing hard!) for 10 seconds.
2. Single-leg standing calf raises
Stand on one leg, with the ball of your foot resting on the edge of a step or box and your heel overhanging the edge. Lower your heel until you feel a light stretch in your calf, then slowly change direction, pushing your toes into the floor. Squeeze your calf at the top of the movement for one second and lower, slow and controlled. Complete three sets of 10 reps per leg.
Step up the exercise by repeating the same pulses and hold as in the seated calf raise.
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3. Foam roller heel raises
Start by laying a foam roller on the ground against a wall. Lie on your back, knees slightly bent and balls of your feet resting on the roller. Push down into the roller with your feet to lift your body into a bridge position. Lift your heels, thinking about pushing the top of your foot toward to the ceiling. You will feel a burn in your calves (and hamstrings). Hold for 15-30 seconds and repeat three times.
