Your calf actually consists of three separate muscles--the gastrocnemius, soleus and plantaris. Unlike most other muscle groups, your calf muscles require a greater number of repetitions for each exercise to adequately stress the tissue and stimulate new muscle growth. Work your calves once or twice a week at home, and aim for at least 15 repetitions per set.
Resistance Band Calf Raises
While calf raises typically are performed with a barbell at the gym, you can do them at home with a resistance band. Stand with the balls of your feet on the center of the band with a handle in each hand. Raise the handles to the side of your head with your palms facing forward. Exhale as you rock your body weight up onto your toes. Contract your calf muscles and hold this position for a second before returning to the starting position.
Standing Calf Raises
Standing calf raises require no special equipment and work both the main gastrocnemius muscle and the soleus muscle lying underneath. Stand about 6 inches in front of a wall with your feet hip-width apart. Place your palms on the wall in front of you for balance. Lift your heels off the ground while exhaling. Inhale as you return your heels to the ground. Point your toes slightly in or out to focus the exercise on the inner or outer portion of the muscle.
Ankle Flexion
You will need a resistance band with a door frame attachment and a foot strap for this at-home calf exercise. Secure your resistance band in a door frame, and position the foot strap in the middle of the band. Sit on the floor. Choose a spot far enough away from the door so the resistance band pulls your toes away from your body when you place your foot in the strap with your leg extended. Start with your toes pointing toward the door. Slowly pull your toes toward your shin. Return to the starting position, keeping your knee straight and still the entire time.
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