When looking to build calf muscles, first determine what type of equipment you're going to use. Free weights, body weight and exercise machines can all provide appropriate exercises to sufficiently train calf muscles.
Seated Calf Raises
Seated calf raises are machine-based exercises that can provide a tremendous workout for your calves. While sitting on the machine, lift your heels as high as you can to fully contract the calf muscle. You can fully stretch the muscle as well by letting your heels drop below your toes.
Standing Calf Raises
If you don't have free weights and can't find any appropriate exercise machines, you can use your body weight as your resistance. By standing on the edge of a step or some other small ledge, raise your heels to fully contract the muscle group while allowing you to stretch the muscle group by lowering your heels below your toes. Use one foot rather than both. The speed of the repetitions, number of sets and rest time manipulate the intensity that your weight provides.
Standing Calf Raises with Weights
Standing calf raises can also be preformed using a barbell or dumbbells. Place the barbell across the back of your shoulders, as if you were going to perform a squat, or hold the dumbbells in your hands. Either way, the exercise technique remains the same as with body-weight resistance. Raise your heels to contract the muscles and drop your heels to stretch the muscles. If using a barbell across your shoulders, a spotter should be used for safety.
Leg Press Machine
The leg press isn't traditionally thought of as a calf machine. However, by using it in a specific way, it can provide a great calf workout. After sitting in the machine and extending your legs, as you would doing a leg press, slide your heels off the foot pad. From this position, press and point your toes away from your body to fully contract the calf muscle. Slowly and carefully allow your toes to slightly point toward your body to fully stretch the muscles.
References
- "Personal Trainer Manual"; American Council on Exercise; ACE 1997
- "Essentials of Strength Training and Conditioning; NSCA 2000
- "Strength and Conditioning Journal"; Preseason Strength and Conditioning for Collegiate Tennis Players; Tim Wakeham and Rich Jacobs; August 2009
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