How to Get Defined Calf Muscles

Q:

What exercises can I do to achieve more defined calf muscles? I've always wanted calves like a soccer player but never was much good at sports.

A:

If toning your calves is a priority, choose walking uphill or running instead of biking and swimming for your cardiovascular activity. For added strength, try these exercises:

Double Calf Raises

• Standing with your legs hip distance apart, lift your heels off the ground as high as possible, and then slowly lower your heels back to the ground.
• Take one count to lift the heels and then 3 slow counts to lower.
• Work up to 3 sets of 15 repetitions each.

Single Calf Raises

• For an extra challenge, do the above exercise one foot at a time while holding the other foot off the ground.

Calf Raises with Extra Weight

• For more challenge, do your calf raises while holding weights in your hands.
• Do not allow the spine to arch or the weights to swing during the exercise.

Photos by Jeffrey Mosier Photography