When looking for exercises that will target the calf muscles, first determine what type of equipment you plan on using. You can use your body weight, free weights or exercise machines. Each method has appropriate exercises available and each can effectively train your targeted muscle group. When starting any new exercise routine, it is always advisable to check with a physician first.
Standing Calf Raises
Standing calf raises are an excellent exercise if you are new to weight training. They can be done virtually anywhere because your body weight acts as your resistance, and no other equipment is needed. Standing on a small ledge, like the edge of a step, position your feet so that only the balls of you feet and toes are on the step. Let your arch and heel hang off. Slowly lower your heel toward the ground to fully stretch the muscles. Drive in an upward motion by extending up on the balls of your feet. Briefly pause, lower your heel to the lowest comfortable position, and then repeat. This can also be done one foot at a time to increase the weight on each foot.
Standing Calf Raises With Weight
Standing calf raises can also be done using free weights. Standing in a squat rack, with your feet narrower than shoulder width and toes elevated with a board, place a barbell across the back of your shoulders. With your knees slightly flexed, extend up on the balls of your feet to fully contract your calf muscles. Briefly pause, and then slowly lower yourself to the starting position. Repeat. This exercise can also be done holding dumbbells if a squat rack is not available. When using a barbell, a spotter is recommended for safety.
Seated Calf Raises
Sit on the seated calf raise machine with your knees locked under the knee pads and the balls of your feet firmly on the foot pad. Slowly extend you lower leg upward by raising your heel up as far as it will go. Unlock the safety mechanism. Briefly pause at the top of the movement, fully contracting your calf, and then slowly lower your heel below its starting position. Repeat. Once the set is completed, return the safety mechanism to its place while at the top of the lift. Slowly lower your heel to its starting position.
References
- "Personal Trainer Manual"; American Council On Exercise; 1997
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
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