CALF EXERCISES

FOR A FASTER RUN!

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Training calves is  beneficial for strength, endurance and  explosiveness. Building  calf strength can reduce  knee and ankle pain.

Why Are Strong  Calves Important?

Start with bodyweight  variations of each calf  exercise, then progressively overload the muscle by  adding dumbbells or  ankle weights as you  build strength.

Try 5 exercises 👉

1

STANDING  CALF RAISE

Purpose: Strengthens  the calf muscles and achilles tendon, improves ankle  mobility, and increases  balance and stability.

2

SINGLE LEG  CALF RAISE

Purpose: Increases core engagement and can help  to improve balance.

3

KNEES OVER  TOES CALF  RAISES

Purpose: Strengthens  the calf muscles and  improves ankle mobility.

4

STEP UP  + CALF  RAISE

Purpose: Adds explosive  power without adding  impact, strengthening the  calf muscles and improving flexion in the ankle joint.

5

JUMP  ROPE

Purpose: Activates the  fast-twitch muscle fibers. These muscle fibers both  power and absorb the  force of each jump.

Screenshot Workout

1. Standing Calf Raise 2. Single Leg Calf Raise 3. Knees Over Toes Calf Raise 4. Step Up + Calf Raise 5. Jump Rope DO IT: 40 sec work, 20 sec rest.

Try these moves in a guided,  follow-along  video!

Looking for knee-strengthening exercises? TAP BELOW!