Introduction:
Hey guys its and today we are going go over how to train the Calf Muscles at Home! I have talked about these muscles in more detail and how they relate to running; however, based on the current situation, I wanted to give some insight on how to target these muscles at home where there is basically no equipment available.
Why Train the Calf Muscles:
(1) First, lets briefly go over why you should strengthen these muscles. The reason you should continue to work on them at home is because they are significantly involved in running. Based on some research, they actually contribute the MOST to pushing off the ground, so you can move farther forward with each step! Now, when training the the calves, you must realize that there are multiple muscles involved in the calf muscle complex, specifically the gastrocnemius and the soleus!
(2) This is important to understand as you can better target either muscle based on how you position yourself. For example, both are activated as you perform heel raises, but typically, the more bent the knee is, the more you bias the soleus. Knowing this knowledge is key because the SOLEUS muscle can be commonly neglected in a training program. This is can be a missed
(3) opportunity as research has shown this specific muscle can produce 6-8x your BODYWEIGHT! Now, lets go over some exercises that target the calf muscle complex! Remember that it is important to really try to challenge these muscles to better prepare them for running, so incorporating weighted objects may help load these muscles as well as some other methods which I will also go over. Another thing to note is that for strengthening I typically
(4) work toward targeting the desired muscle group with 2-3 exercises for 4-5 sets of 3-5 repetitions an intensity of 80%1RM or 7/10 on the RPE scale. While you may not be able to reach these kinds of values at home, simply loading them as much as you can at this time will help you maintain the gains you have made through your training previously. Now, the first exercise I will go over is the Single Leg Bridge Heel Raise. I'm starting
Single Leg Bridge Heel Raise:
- with this one as this is a fun way to engage the calf, more specifically the soleus since the knee is in a bent position, as well as the Lumbopelvic-hip complex. As I mentioned in a previous video, addressing lumbopelvic-hip control can be very beneficial for runners. Now, to do this one, you will start in a single leg bridge position.
- Common cues I use for the positioning are to keep the glutes engaged, try to keep each side of the pelvis level with each other, and keep the thighs in line with each other. While maintaining this position, push down from the big toe and pretend like you are lifting the entire lower body up.
- One way to tell if you are doing this right is if the pelvis is moving up and down respectively with the heel raises. Now, to further challenge yourself at home where weights may not be readily available, you can simply change the tempo by increasing the speed coming up on the heels and slowing down the speed as you lower down.
Heel Raises:
- The second exercise you can incorporate at home is Heel Raises. This is a great and popular way to begin to work on these muscles. To position yourself for this one, you simply keep your trunk upright, then drive down from the big toe, then maintain control as you lower to the ground. Now to challenge yourself more at home with this exercise, you can hold
- weighted objects on each side. . . similar to what is seen here. You can change tempo as I noted earlier by increasing the speed coming up and slowing down the speed as the heels lower.
- You can also increase the difficulty by placing the balls of your feet at the edge of a step or a 1-2 inch surface like a book. Using an elevated surface will increase ankle mobility demands, which will further challenge the muscles. Remember that you can also keep the knee a little bent if you want to bias the soleus muscle more when you do any variation of the heel raise.
Support It:
(1) The next exercise I will go over is the Supported Single Leg Heel Raise. This one was inspired by another incredible physical therapist, Chris Johnson. I like this variation because it further increases strength demands without the balance aspect from a single leg position. It also requires minimal equipment, which is perfect for performing at home. The difference
(2) with this one is that you would put the support foot on an elevated surface, such as a step or a stack of books. Remember, that you should not lean on this foot and should only really be used for balance. If you want to make sure you are not relying on that foot too much, you can place a ball under the foot as shown. This can also serve as a great cue for this
(3) exercise because when you are performing the heel raise you should focus on coming straight up as you lift the heels. If you find the ball rolling forward instead, you may be leaning forward, which decreases the demands placed on the calf. Anyway similar to the last exercise, you can make this more challenging by holding weighted objects, or change the tempo when you raise and lower the heel.
Single Leg Heel Raise:
(1) The next variation we will go over is the Single Leg Heel Raise. Compared to the previous exercise, this involves increased strength and coordination demands. To do this one, keep your trunk upright and push down from the big toe as you raise up, then slowly lower the heel.
(2) And you can continue to repeat it. Just remember that this one requires increased balance and coordination demands so you may need to use a hand for support on the wall or stable surface as you begin to perform it. As I have mentioned before, you can make this more challenging by holding weighted objects, change the tempo by increasing speed
(3) when the heel raises and slowing it down when the heel lowers, as well as placing the ball of the foot on the edge of a 1-2 inch surface. The last exercise I will go over here is the Elevated Bent Knee Heel Raise. I wanted to.
Elevated Knee Heel Raise:
- show you guys this advanced variation that biases the soleus. This can be tough and pretty demanding without using any external resistance like weighted objects. I've already mentioned how to do the heel raise, so I wont go over it again, but I will go over the common compensations I see when performing this specific variation.
- Now, when you do want to bias the soleus you want to keep the knee bent, but you want to also keep it stiff in this position. This is because if you dont, you may end up compensating by lifting up from the heels but not actually raising up the body. By doing so, this actually minimizes loading of the calf muscle and compromise.
the benefits you would get from the activity. And those are a few ways to train the calf muscles at home! I hope you guys found this helpful based on the current situation. Also, I hope you guys continue to be safe and healthy. And as always, THANK YOU FOR Reading!
Train Calf Muscles at Home:
| Exercise | Description | Equipment Needed |
|---|---|---|
| Calf Raises | Stand on the edge of a step or sturdy elevated surface. Rise up on your toes, then lower heels below the step level, feeling a stretch. Repeat. | Step or sturdy surface |
| Single-Leg Calf Raises | Similar to calf raises but done on one leg at a time for added challenge and focus. | Step or sturdy surface |
| Jump Rope | Jumping rope engages calf muscles. Start with basic jumps and progress to single-leg jumps for more intensity. | Jump rope |
| Calf Press on Wall | Stand facing a wall with hands against it. Push against the wall with your toes, raising heels off the ground. | Wall |
| Towel Calf Raises | Sit on the floor with legs extended and a towel looped around the ball of one foot. Pull the towel towards you using your foot, raising your heel. | Towel |
| Seated Calf Raises | Sit on a chair with feet flat on the floor. Raise heels as high as possible, then lower them. Add weight for more resistance. | Chair, weights (optional) |
| Staircase Calf Raises | Use the bottom step of a staircase. Stand with heels hanging off the step and perform calf raises. | Staircase |
| Calf Stretch | Stand facing a wall with one foot behind the other. Lean forward, keeping the back heel on the ground to stretch the calf. | Wall |
Calf Workout Tips FAQS:
Q1: What are some powerful bodyweight physical games for concentrated on the calf muscle tissues at home? A1: Two splendid bodyweight exercises for calves are calf raises and single-leg calf raises. For calf raises, stand with ft shoulder-width apart, upward thrust onto your feet, keep for a 2nd, then decrease backpedal. Single-leg calf raises contain the equal movement but on one leg at a time. Q2: How can household items be applied to increase resistance for calf workout routines? A2: Use a robust elevated floor like a step, e book, or stack of sturdy bins to perform calf increases. Hold weights consisting of water jugs, a backpack full of books, or even put on a loaded backpack whilst doing calf physical games for brought resistance. Q3: What is the significance of varying the pace for the duration of calf sports? A3: Changing the pace in the course of calf physical games can assist boom muscle activation and strength. For instance, incorporating a slower decreasing section throughout calf increases (eccentric phase) can create more muscle tension, main to better muscle boom. Q4: How regularly ought to one educate the calf muscle groups for optimal consequences? A4: Aim to train your calf muscle groups 2-3 instances consistent with week with at least an afternoon of rest in between periods. Consistency is key, but avoid overtraining because the calves are continuously engaged throughout every day activities like strolling and status. Q5: Are there any stretches recommended after calf workouts to improve flexibility? A5: Yes, stretching post-exercise is useful for enhancing calf flexibility. Two effective stretches are the standing calf stretch towards a wall, where you lean ahead with one foot behind the other, and the seated calf stretch, sitting with legs extended and lightly pulling your ft in the direction of you the usage of a towel or strap.
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Muscle Groups