If you’re looking to build calve muscles, but have found it difficult, you’re not alone. Calves are typically one of the most neglected leg muscles because they can be difficult to target, and genetics can play a role as well.

SEE ALSO: Jump Rope Workout to Burn More Fat in Less Time

Studies on the composition of fast twitch and slow twitch muscle fibers and the amount of androgen receptors in the calves all provide insight as to why calves can be so stubborn. Standing and seated calve raises are both effective, but there are other exercises that can help you get great results!

Jump rope exercises are extremely effective in targeting calf muscles. Jumping rope engages your calves in a variety of dynamic ways that routine weightlifting won’t do.

In the video below, I demonstrate 7 powerful jump rope exercises that are particularly effective in working the calf muscles. Incorporate one, or all, of these calf-building exercises into your routine, and say goodbye to chicken legs. 

See the 7 different types of jumps on the next page.

The Jumps

1.  Basic Jump

Easy to perform, and you can do it for longer intervals to get a good calf burn.

2. Front-to-Back

Your body has to dynamically stabilize as you’re moving your feet forwards and backwards, and this gives your calves an extra challenge, targeting more fibers.

3. Side-to-Side

Improves lateral quickness and explosiveness. Explosive movements can help improve definition.

4. Alternate Foot Step

Helps improve calve reaction time.

5. High Knee Step

Higher impact, so it improves calf strength.

6. Single Leg Jump

Great for explosiveness and strength because you’re putting all of your bodyweight on one leg.

7. Double Under

Higher jumps improve power and explosiveness.