Review Of How To Build Thigh And Calf Muscles At Home Ideas. Start by slowly squatting to just above parallel and bring arms back behind hips to add power to get off the ground. It’s easiest if you stand near a chair, counter, railing, or wall for support.

Sit tall on a bench or chair with your feet flat on the ground holding two heavy dumbbells on top of your thighs. Place your hands behind your knee. Calf raises are simple, but effective.