Want sculpted, shapely calves? Here are 2 key exercises to try today!

Defined calves without step-ups - Leg workouts - Women's Health & Fitness

Sculpted, shapely calves (or gastrocnemius and soleus muscles) are partly good luck and genetics, but there are ways to help fake your way to defined legs.


Plyometric box jumps
These engage your calves, glutes, quads and hamstrings. Position yourself 30 cm from a bench or step in a semi-squat while standing on your toes. Jump onto the bench or step and try to land on your toes. Repeat 10 times.

“By balancing on your toes to maximise calf activation, you also get the cardio benefits and a total lower body workout,” says Nature’s Own exercise physiologist Kate Save. 

A high-intensity run will get those crucial muscles working.

“Sprinting is a phenomenal way to build up not only the calves but also hamstrings and thighs,” clinical sports dietitian and exercise physiologist Gabrielle Maston (changingshape.net.au) says.

“The large amount of lower-leg musculature will help to burn loads of calories. It will allow you to get an improvement all round fitness as well as rock-solid calves.”

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