The big muscle you see in the lower leg is the gastrocnemius, but it is not the only muscle of the calf. The soleus muscle is also a calf muscle even though it is below the gastrocnemius, and you cannot see it. Both these muscles are mainly responsible for one action, raising your heel. This is why calf raises are an effective exercise to target the calves. Resistance bands provide additional "weight" for the calf muscles to lift.
Standing Calf Raises
The main difference between the gastrocnemius and the soleus muscles is that the soleus muscle lifts the heel when your knees are bent. Doing a calf raise when standing mainly targets the gastrocnemius. To do a standing calf raise with a resistance band, stand up straight and step onto the looped end of the band. Hold the ends of the bands in each hand with your elbows bend and raised up next to your shoulders. The palms face forward. Next, raise onto the balls of your feet. The band should stay in place because the balls of your feet are trapping it to the floor. Lower your heels to finish a calf raise.
Seated Calf Raises
Seated calf raises with a band target the soleus muscle because your knees are bent at right angles when you sit down. Seated calf raises are often done on machines or with dumbbells placed on the knees for weight, but a resistance band can just as easily be used. A circular resistance band or one in the shape of a figure eight is easier to use, though. Sit in a chair with your knees bent and your feet on the floor. Just like with the standing calf raise, step onto the band and trap it to the floor with the balls of your feet. Wrap the ends of the band around the top of your thighs and just above the knee. Hold the ends of the band in place so there is mild tension. Then, raise onto the balls of your feet. Your knees will press against the band to create the resistance. Place your feet back flat on the floor to finish the seated calf raise.
Plantar Flexion with a Band
Plantar flexion is the action known as pointing the toes. It is when the ankle joint moves to allow the toes to point down, or the heel to lift up. The calf muscles are therefore responsible for plantar flexion, but not just by raising the heel. Another exercise you can do to strengthen the calf muscles with a resistance band is seated plantar flexion. This exercise is sometimes recommended for an ankle sprain, says the Advanced Foot and Ankle Center of North Texas. Simply sit down in a chair or on a bench. Wrap the looped end of a band around the ball of your foot with your toes pulled back and hold the other ends in one or both hands. When you hold the band, make sure there is tension in the band. Then, point your toes and push against the resistance of the band. Bring your toes back to the starting position to finish the exercise on that foot. Do the exercise for both legs.
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