I like lifting weights, running and cycling, and I've managed to pack on some muscle in my upper body and thighs but my calfs just don't seem to get any bigger. They feel really tight too. I have trouble straightening my legs and feet out. I need some good ideas for how to build up my calf muscles and stretch them out some more. Will those flexolate strap things help with calf muscles?

 

One of my friends swears by a really easy calf exercise, and she's got great legs, so...

You need a set of stairs. Then you just stand facing in the up direction. You have the toes and balls of your feet on the step and your heels hanging over empty space and you just let yourself sink down a little then lift yourself back up again. It's like going from flat feet to standing on your toes except there's no real rest position because your heel is never on the ground.

Standing calf raises are an excellent exercise for rock hard calf muscles - just like your friend's.

Here's a good visual of a barbell standing calf raise. This is exactly what your friend does, only this one is being done in a power rack with a barbell. If you can't afford a gym membership or want to workout at home, you can easily use a step or a platform to do your calf raises on. To get the full affect, it's just important to raise your heels by extending through your ankles as high as possible, and then lower your heels back down until you feel a good stretch in your calves. It will burn at first, but try to do a set of 10 repeititions to begin.

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Anna
Editor@FitnessGear101.com

Thanks for the tip. The barbell version looks like the kind of calf workout I'm looking for.

If your ankles are not weak, you can consider doing the inside and outside calf with different motions.  When you are doing your calf raises, with free weights, or machines, point your toes in do your raises, then point your toes out and do the set over.  Attention and concentration is the key, as is every movement.