The Best Calisthenics for Increasing the Size of Calves

When you're trying to add bulk or muscles mass, calves are typically at the end of the priority list after larger muscle groups like the abdominals, quads or glutes. Though your gym is likely equipped with a range of machines designed to help thicken your calves, some of the most effective calf exercise require no more resistance than your own body weight. Calisthenics for increasing your calf size can be done with minimal equipment but still deliver significant results.

Heel raises are a classic calisthenic exercise because of their simplicity and effectiveness. Military fitness trainer Stew Smith suggests heel raises are one of the easiest, more efficient methods for bulking calves and building lower leg strength. Use a platform, weighted block or the edge of a stair and stand with your heels over the edge. Shifting your weight to the balls of your feet enables you to engage your calf muscles and raise up to your toes. Hold the position for at least two seconds, but longer for maximum effectiveness, before lowering yourself again. Heel raises can be performing for several reps, so aim for 15 and increase as your endurance increases. To increase the difficulty of a heel raise without needing weights, perform them one leg at a time, using the weight of your other leg held off the platform slightly behind you to increase resistance.

Squats are traditionally touted for their effectiveness in toning thighs and glutes, but a slight modification shifts the work to the calves for a targeted workout. A single leg squat is an incredibly challenging move and should be reserved for people who already have considerable lower body strength. To perform a single leg squat, stand on a secure box, bench or stool that places you about 18 inches off the ground. Pull up the toes on your outside foot and hold your arms in front of your while you slowly bend your inside leg to lower your outside foot until your heel touches the ground. Use a controlled motion to straighten your knee and lift yourself back on the bench. Most people may only be able to perform this motion one time for each leg. Repeat the move three times per week until you are able to increase your reps.

Plyometrics are a form of calisthenic exercise that relies on quick movements to cause fast contraction of muscles, and they don't require any weights in order to improve your calves. For building calve muscles, the most effective plyometrics require a degree of vertical momentum, according to personal trainer Mike Behnken. Vertical exercises to bulk your calves may include jogging up steep stairs like bleachers, or fast-paced jump roping that keeps the weight on the balls of your feet. Plyometric calf exercises can also be as simple as vertical jumping with your arms extended in the air to increase height, but efficient jumping for calf bulking often requires a superior level of fitness.

Box jumps are a challenging exercise that delivers quick results for thicker calves. According to Muscle and Strength, box jumps trains your calf muscles to contract quickly and aggressive, leading to dramatic increases in strength. If you are just beginning, start with a jumping platform no more than 6 in. tall. Stand in front of the box, squat down, and then spring upward with your weight on your toes and land on the box. Jump back down, keeping weight on the balls of your feet, and repeat. Box jumps require balance and steadiness, so practice on low platforms before you increase the height of the box to adjust to your ability.