One spot typically overlooked (and improperly trained) than others: the calf muscles. If you want to build a strong lower body—and even if you want to boost your athleticism and resilience—it ...

but don't sleep on a very important group of muscles: the calves. The largest and most visible part of the calf is the gastrocnemius, which starts at the femur bone and runs down to the ankle ...

To do a calf raise, bring yourself up onto your tiptoes and fully contract your calf muscle. Though it may vary based on your fitness experience, three sets of 15-20 reps is a good start.