Stronger lower legs make you better at sprinting, running, and jumping. Plus, sculpted calves are great assets to have when you’re sporting shorts.
Whether you’ve got sticks that need strengthening or burly tree trunks that could use more definition, these moves can help you build the legs you want.
This move extends your range of motion, improving mobility and working your leg muscles harder.
Build up to multiple sets of 20 reps, pausing at the top and bottom for a full count.
Progress to single-leg reps. For more stability, hold on to a power rack or a wall.
This works your shin and ankle muscles.
Do 100 every time you train your calves (say, 5 sets of 20 reps).
No machine? You can still do the move with no weight. Just do more reps and include long isometric holds: Pause at the top, pulling your toes as far toward your shins as you can.
Skipping rope will condition your calves, fortify your ankles, and help you build lower-body agility and power.
Alternate 30 seconds of work with 30 seconds of rest. That’s 1 round; do 10 to 20.
And try different variations, like running in place or alternating legs.