If your calf refuse to grow, it’s probably because you’re not willing them to do so. Most guys’ calf are very stubborn, and if you half-ass your lower leg workouts—doing a few uninspired sets of calf raises right before you leave the gym a couple of days a week—chances are those stubborn muscles won’t budge. To get this body part to respond, you need to train calves frequently, and you need to feel the burn when you’re training them. A calf workout that doesn’t illicit pain from start to finish is probably not intense enough. But don’t worry—we’ve got you covered.


Chunky calf muscles can give your body a heavy appearance, while long lean calves are much more visually appealing. There are several stretching exercises that target the calf area, and the good news is that the right type of exercises can actually lengthen and strengthen the calves, giving you sexier leaner-looking legs.

1. Lunge Calf Raise:


How to Do:

  • Stand upright, holding your weight in front of your chest.
  • Take a large step forward and dip into a lunge, with both legs bent at 90-degree angles.
  • Elevate the heel of your front foot by driving your toes into the ground.
  • Hold each rep for a brief moment at the top.
  • Be sure to keep your knee on track; do not allow it to cave inward or roll out.
  • Bring your heel back down to the ground. Make sure to keep this motion controlled and keep your core tight.
  • This movement may feel very challenging, as you must also keep your balance with your weight as you perform each repetition.
  • Perform 3 sets of 10 repetitions on each leg.

2. Jumping Rope:


This exercise is very beneficial not only for calves but also for whole body. This also helps to work out for forearm, thighs and abdomen. Length of rope matters.

How to Do:

  • Length of rope should be according to your height. Hold the handle of rope your hands and stand on the center of rope.
  • Now measure the length of rope with reference to your height. Length of rope should be slightly lower than your armpits.
  • Now stand straight by holding handle of rope in your hands.
  • Rotate your hand at 360 degree to rotate the rope. Your elbow joint should be 45 degree.
  • Jump only to pass the rope. Jump should be not higher than 1 inch above the ground.
  • Rotate and jump again and again.
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