5 Top Techniques to Build Calves like a Football Star

By  ,  Onlymyhealth editorial team
Mar 07, 2018
Quick Bites

  • Run up steep trails to make calves work hard
  • Plyometrics get the calf muscles engaged
  • Biking increases the strength in the lower leg

If you follow football closely, you will admire the biggest football names — Cristiano Ronaldo and Lionel Messi. For not just their performance on the ground, but footballers are looked up for fit bodies, especially the strong calves. 

To build footballer's calves, you have to train like them. The primary focus has to be the leg movements similar to those in split squats and lunges. You cannot just zero in on the calves, but concentrate on the entire lower body. Here are some techniques to build footballer's calves. 

calves exercise

Running and hiking

Football demands you to run, jump and push off your calf muscles to accelerate or change direction. For you to strengthen and tone calves, engage in activities such as running and hiking. It will be best if the climb is steep as your calves will then have to work harder. 


Exercises like box jumps and bounding are excellent ways to light up the calves and get the muscles engaged. For box jumps, pick a box on which you can jump. Start in the squatting position and jump onto the box, then step down. Do 3 sets of 10 reps.

Double Leg Calf-Rise

Double-leg calf raise is an essential exercise to include in your fitness regime for stronger calves. The move uses your body weight to strengthen and tone the gastrocnemius and soleus. Raise your body upwards, pressing down into the balls of both feet. Pull in your abdominal muscles so that you move straight upwards.


To increase thickness and strength in the lower leg, you must start with the strengthening of the front (shin). Strengthening the skin is an excellent first step. There are not many better ways to do it than biking. You can also use toe-raise machines in the gym for the same. 

Walk on heels

Walking on heels helps you shape the calves. Keep your toes off the ground and walk forward in short strides. Once you get a hang of the activity, increase the amount of time you spend doing this exercise.

Images: Getty

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