Your calf muscle is an important part of your entire leg. It helps propel your legs forward when you walk and run, supports the healthy alignment of your joints, and is an intrinsic part of moving your ankle and leg. Since it’s such a necessary muscle to target, we’ve created a calf workout that can be completed in six minutes or less. It includes these exercises:
- Calf Raises With Heel Drop
- Squatting Calf Raises With Heel Drop
- One-Legged Calf Raises with Heel Drop
- Turned Out Calf Raises
- Squatting Turned Out Calf Raises
In the rest of this article, we’ll walk you through each exercise so you can do them with confidence. To complete the workout in six minutes, do each exercise for 45 seconds with a 15 second break in between. Let’s get started!
Stronger Calves In Just 6 Minutes
Calf Raises With Heel Drop
Stand with the balls of your feet on a step stool or other sturdy raised surface and let your heels dangle over the edge. Press into the balls of your feet and raise your heels, hold for one count, then return to the starting position and hold for three counts. This completes your first rep. Repeat for 30 to 45 seconds.
Squatting Calf Raises With Heel Drop
Stand up straight on the edge of a step stool or other sturdy raised surface with your heels dangling over the edge. Bend your knees, letting your hips hinge back, and hold for three counts. Then, press into the balls of your feet, lift your heels, and hold for one count. This completes one rep. Repeat in this pattern for 30 to 45 seconds.
One-Legged Calf Raises with Heel Drop
Stand on your right foot with the ball of your foot resting on a step stool and your heel dangling over the edge. Keep your right knee straight and press into the ball of your foot to raise your heel off the ground. Hold for one count, then lower back to the starting position and hold for three counts. Continue as established for 30 to 45 seconds, then switch sides.
Turned Out Calf Raises
Stand up straight on the ground with your heels together and toes pointed away from each other. Keeping your knees straight, press into the balls of your feet and lift your heels off the ground. Hold for one count, then lower your heels back into the starting position to complete one rep. Continue in this manner for 30 to 45 seconds.
Squatting Turned Out Calf Raises
Begin by standing up straight with your heels together and toes pointed away from each other. Bend your knees, keeping your hips underneath you, then press into the balls of your feet and lift your heels. Hold for one count before lowering your heels back into the starting position. This finishes your first rep. Repeat for 30 to 45 seconds.
Try adding these exercises to your next leg workout, or do them on their own for a mini calf workout. Make sure to stretch your calves when you’re finished to help speed up your recovery time.
