The calf, consisting of the gastrocnemius and soleus muscles, is located in the lower leg and is responsible for several movements. The gastrocnemius -- located on the back of the leg -- attaches to the knee and ankle and is a powerful superficial muscle that is responsible for plantar flexion, or pointing your toes down. The soleus lies beneath the gastrocnemius and is also responsible for plantar flexion. Both muscles work together for walking, running and jumping. The best calf exercises work both muscles to provide balanced and strong lower legs.
Jump Rope
According to Real Women's Fitness, jumping rope is one of the best exercises to train the calf. The plyometric movement of jumping quickly develops speed and can increase vertical leap. Stay on your toes while jumping to work on plantar flexion, which activates the calf muscles. There are several different strategies for incorporating jumping rope into your workout routine. Start by performing three sets of 100 jumps. Gradually increase the intensity by jumping rope as many times as possible in 30 seconds, followed by 30 seconds of rest. Repeat for a total of five sets.
Seated Calf Raise
When you bend your knee and plantar flex, the soleus becomes the primary muscle. To focus on developing the strength of the soleus, perform seated calf raises. According to Ask the Trainer, seated calf raises are one of the best exercises to build strong calves. Adjust the thigh pad on the seated calf raise machine to secure your legs in the machine. Place your feet halfway onto the foot platform and exhale as you plantar flex to lift the weight. Hold the weight briefly at the top and slowly return to the starting position. Repeat for a total of 15 to 25 repetitions and three to five sets. Ask the Trainer says that high repetitions are ideal for the seated calf raise because the soleus is composed of primarily type I slow twitch muscle fibers. Adjust the weight according to your strength level. Always use a full range of motion by allowing the weight to return to the starting position and lifting the weight as far as possible.
Two-Leg Calf Raise
The two-leg calf raise is especially useful for athletes and runners. Use a step or an elevated surface and place your feet halfway on the edge of the surface. Allow your heels to drop down to stretch the calves and exhale as you plantar flex to lift your heels. Hold for about one to two seconds at the top by flexing the calves, and slowly return to the starting position. Avoid using momentum by moving in a smooth, controlled motion. As you build strength and balance in the calves, switch to a one-leg calf raise.
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