The lower body is split into several major sections--the quadriceps, the hamstrings and the calves. During lower body movement, such as running, all three of these groups work in unison. The calves being the smaller muscle group, they are often left out of weight training programs. The three major muscles of the calves are the gastrocnemius, soleus and anterior tibialis. Great calf exercises isolate each of these muscles to allow for maximum development.
Standing Calf Raise
This well-known calf exercise isolates the gastrocnemius, or the visible muscle of the calf. The soleus works as a synergist, or helper. It can be performed with several implements including a barbell, dumbbells and cables. To perform the standing calf raise with a barbell, set a barbell on a power rack at chest height. Set a low box in the power rack with you. Unrack the barbell and set it on your upper back as if you were performing a squat. From here, step up onto the box and allow your heels to hang off the back. Raise your heels up as high as possible, hold for a second or two and then lower yourself back into the starting position.
Seated Calf Raise
The seated calf raise is nearly identical to the standing calf raise, except that the entire exercise will be performed in a sitting position. This exercise targets the soleus, while the gastrocnemius muscles work as helpers. Position a bench in front of a low box. Load a barbell, sit down on the bench and set it just above the knees on the tops of your thighs. For comfort, you can wrap a towel around the bar where it touches the thighs. Just as you did in the standing calf raise, allow your heels to hang off the edge of the box. Hold the barbell steady and raise your heels into the air and then back down. For more stability, this exercise can be performed with a smith machine.
Reverse Calf Raise
The reverse calf raise primarily works the tibialis anterior, more commonly known as the shin. It can be performed with a barbell or dumbbells. To perform a barbell reverse calf raise, load a barbell into a power rack and set it to chest height. Position a low box in front of the barbell. Set the barbell onto your back just as you did in the standing calf raise. Instead of placing your toes on the back of the box, however, position your heels on the front of the box. Pull the toes up towards the body as high as possible and then lower them back down.
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