Looking for examples ofcalf exercises without equipment? There are many of them, because this part of the body is easily muscled to body weight without the need for expensive equipment. However, have you ever wondered how our calves work and why building them is important?

This part of the body, often overlooked, can be the site of major injuries if neglected. In this article, you will find all the advice you need to strengthen them with our 8calf exercises without equipment.

Anatomical explanation of the calf

The calf is the common name for this part of the body, but the real name of themusclethat corresponds to it is thetriceps surae. It allows you to stay upright and aids in walking. Also, it allows flexion of the knee and ankle. It also has a predominant role in propulsion movements.

The triceps sural is made up of 3 parts, also called “fasces”:

• Twins ;
  
• soleus;
  
• the Achilles tendon.

Twins

The gastrocnemius, also called twins, are 2 superficial bundles that give that puffy appearance to the calf when it is developed.The twins play a role in knee flexion and in the propulsion movement. They also have an internal rotator role.

Soleus

The soleus is a deeper muscle. It is a hard and difficult muscle to soften. It is he whogives power to the calf. This is the deep calf bundle. It’s a very powerful expander beam. It is he who lowers the toes and raises the heel. It is very busy withcalf exercises without equipment.

Achilles tendon

The Achilles tendon is located in the lowest part of the calf. It is formed by the union of the twins and the soleus. This part of the calf can be thesource of many disabling injuries. The energy of the body is stored there when the foot is placed on the ground. The latter is restored by the Achilles tendon during a jump or propulsion.

Top 8 calf exercises without equipment

There are many ways tobuild your calf muscles without the need for equipment. This part of the body can very easily be worked through bodyweight exercises. Here are 8 exercises to practice at home or in the gym.

The chair

The only equipment you are going to need on this exercise is a wall. Stick your back to the wall in a seated position. Your thighs are parallel to the ground and your feet are flat, in line with your knees. Raise one heel, then the other alternately, leaving a few seconds between each, without taking off the toes, but contracting the calf muscle.

This exercise not only works your calf muscles, but alsoyour thighs and abs.

Cross-legged chair

Here is a variation of the previous exercise, whichyou can practice to increase the difficultyof the exercise.

As with the chair exercise, sit with your back against the wall, your feet flat and your thighs parallel to the floor. However, in this version, rest your calf on the opposite thigh as if to form a 4 with your legs.

You have 2 options for this exercise:

• Raise the heel for a few seconds, then rest the foot, then start the movement again
• Stay in a static position as long as possible

At the end of the exercise, put the foot back on the floor and switch legs.

Standing on one leg

This exercise is done barefoot for better perception at the level of the arch of the foot and tomake the calf work harder. It is often practiced inyoga, as it also works on balance.

Stand with your arms along your body, look straight ahead. Raise your right knee keeping your leg at 90°. You can choose to hold your knee with your hands or pass them behind your back. Hold the position without moving for as long as possible. Anchor your leg to the ground, lengthen the spine and fix an imaginary point straight in front of you to maintain balance.

Rest your leg and do the same by raising the left knee.

Jumping rope

There is a technique to ensure you have the correct length of your rope. Place your foot in its center and check where the handles stop. The correct height is under the armpits.

Remember to bend your knees slightly during practice and bear your weight on the front of your feet.The exercise is done on tiptoes. Remember to adjust your breathing.

1 foot calf extension

Put your foot on a book, a step, or any other object allowing you to raise your foot from the ground. The other foot stays in the air.Go up in ankle extensionand hold the position for a few seconds, then go down with the front of the foot.

On the descent, try to lower your heel as much as possible to puta lot of strain on the calf. Remember to hold your abs and glutes well to hold the position without losing your balance.

Standing extension with or without weight

This exercise is a variation of the previous exercise. You always use a thick book or a step to raise yourself off the ground. This time, you put your 2 feet on this support and do the same movement of ankle extension and heel descent, maintaining the position for a few seconds at a height.

Remember to contract your calves well on the way up.Increase the difficulty of the exercise by holding a bottle of water in each handfor the duration of the exercise.

The camel

A variation on the previous exercise, the camel exercise will greatlydevelop your core calf muscles. You always put your toes on a support of about ten centimeters such as a stepper step, but be careful not to slip. Place your hands on a support in front of you, at waist height. You are leaning at 90°.

At the start of the exercise, your weight rests solely on your heels, with your legs straight.Raise the heels with the force of the calvesand shift the weight of the body onto the tiptoes. Then come back down on your heels and repeat several sets.

The vertical expansion

This exercise willnot only work your calves, but just about every leg muscle, as well as the glutes. Sit in a squatting position, arms along the body to start the exercise. Jump on an impulse from your calves by raising your arms above your head.

Try to go as high as possible. Be careful to stay on your tiptoes when you reach the ground. Go to the end of the descent by returning to a squat, then repeat the impulse without stopping. Be careful to stay as tight as possible throughout the exercise. Do 10 repetitions of the movement.

Why do calf exercises without equipment?

The calf muscles are often overlooked in the various lower limb exercises. However, they are of considerable importance.

Avoid injury

In exercises based on jumps or sudden accelerations, the calves have a capital function. During jumps,the calf muscles help to cushion the arrival on the ground. Thus, they protect and support the knee joint. Without strong calves, you’ll go straight to injury.

The principle is the same for accelerations, such as sprint starts. In this situation,the inertia of the weight of the body is in the calves,which will only be able to support it with good musculature.

Assist in propulsion

In jumping exercises, or squat jumps, the common work of the Achilles heel and the rural triceps is essential. It will play the role of a spring when going up and a shock absorber when going down.Only a muscular calf can perform this functionwithout risk of injury.

Harmonize an aesthetic appearance

There are many exercises to strengthen your thighs and hamstrings. However, developing this part of the leg while keeping underdeveloped calves will not have the best effect. This is why it is alsoadvisable to strengthen your calves. You will thus achieve a more beautiful harmony in the musculature of your legs.

Summary: Calf exercises without equipment

Findingcalf exercises without equipmentis quite simple. Only regularity will allow you to develop this part of your body, but it is essential. Whether for sporting or aesthetic reasons, or to avoid injuries, it is in your interest not to neglect your calves. You can find exercise anywhere tobuild your calves with body weight.

You may not have known how important your calves are in everyday movements. But their protective role in propelling or receiving your movements proves the opposite. That’s why building muscle is so important, and these 8no-equipment calf exercisescan help you do just that.