How to build bigger calf muscles for women

Written by ava perez
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How to build bigger calf muscles for women
Build calves using strength training and running. (woman during her morning workout image by studio vision 1 from

Calf muscles and the fleshy back part of the your lower leg begin behind the knee and extend down to your Achilles tendon. Building bigger calf muscles balances the body by adding weight and dimension to the lower part of your leg. Perform these simple exercises at home using small dumbbells. The weight is necessary to increase the workload in order to build bigger muscles. As you progress and become stronger, increase the weight.

Skill level:

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Things you need

  • 2 dumbbells (3 to 10lbs)
  • Chair

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  1. 1

    Hold a dumbbell in each hand and bend your elbows so that the weights are up by your ears. Stand with your feet shoulder-width apart then bend your knees to lower your body down to the ground. Keep your back flat and stick your buttocks out as you bend. Go as low as you can then return to the starting position. Perform 12 to 15 squats each day.

  2. 2

    Stand on the first step of a staircase or on the edge of a doorway. Stand with the balls of your feet on the edge of the step. You want your heels to drop slightly lower than the balls of your feet. Hold a dumbbell in either hand and allow your arms to hang at your hips. Press up on the balls of your feet to lift your body. Stand on the balls of your feet for a count of three then drop your heels back down to the starting position. Perform 10 to 12 standing calf raises each day.

  3. 3

    Sit on a chair. Start with your feet flat. Raise your knees by lifting up onto the balls of your feet. Hold for 3 seconds then drop your feet back to the ground. Perform 10 to 12 seated calf raises each day.

  4. 4

    Perform cardiovascular exercises that target the calves. Running, skipping and jumping activate and build the muscles. Aim for at least 30 minute of calve-building cardio at least three times each week.

Tips and warnings

  • Consult with your physician before beginning a new exercise program.

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