Good Calf Exercises

Shapely, strong calves are important for ankle and knee health and sports performance. The calf muscle is made up of the soleus and the gastrocnemius, which work together to extend your ankle and point your toes. Perform exercises for your calves two to three times per week. If you are training for calf strength or power, focus on using heavier loads and three to six repetitions per set. If your focus is tone or hypertrophy, aim for 12 to 20 repetitions with a moderate to light weight.

Standing Calf Raises

Performed on a strength-training machine, the standing calf raise allows you to apply a significant load to your calf muscles. Because the calves have the potential for becoming very strong, you may find you can lift a lot of weight with this exercise. Set up the machine properly, with the shoulder pads resting comfortably in place. Focus on only moving your ankle joint and using a full a range of movement. If you don't have access to a calf raise machine, perform calf raises standing on the edge of a step while holding a dumbbell and using your other hand for balance.

Seated Calf Raise

Using the seated calf-raise machine places an emphasis on your soleus, the lower of your two calf muscles. Set up the machine with the leg pad resting comfortably across your knees. Push up onto the tips of your toes before slowly lowering your heels as low as you can to get a full stretch. If you don't have access to a seated calf-raise machine, perform this exercise sitting on the end of an exercise bench with a padded barbell across your knees.

Jump Rope

Jumping rope is an effective calf exercise that also burns calories and works your heart and lungs. When performing jump rope to empasize your calves, try to stay high on your toes and focus on jumping with your ankles as opposed to your knees. If you are unable to perform jump rope, you can substitute jumping in place. This exercise can be made more intense if you use one leg at a time and hop. As jumping rope is a high-impact activity, make sure you are wearing well-cushioned exercise shoes.

Stair Sprints

Running up flights of stairs or steps, for example at a sports stadium, is an effective way to exercise your calves and improve their power. Focus on driving hard off of the rear leg and forcefully extending your ankle to put the emphasis on your calf muscles. Try to clear two steps for every stride taken to maximize the workout for your calves.

Goose Stepping

An old "strong man" exercise for the calves, goose stepping requires you to walk short distances holding heavy weights either in your hands or across your shoulders whilst staying on your tip toes. To get the most benefit from this exercise, focus on staying as high on your toes as possible. The distance travelled is not important, so this exercise can be performed on the spot if necessary.