Adding bulk to the calves, much like any muscle, requires resistance training and proper nutrient intake. The muscles of the calf, the soleus and gastrocnemius, combine to perform plantar flexion, pointing the toes. The gastrocnemius, the outermost muscle, will also work to bend the knee.
Standing Calf Raise
The most basic of calf exercises is the standing calf raise. Stand on a stair with your heels off the back and allow your heels to drop down a little to create a stretch. You may want to hold a railing for balance, but do not hold on tight as this will make the exercise easy. Lift yourself up as high as you can, focusing on flexing the calves to get the most from each repetition. For added difficulty, you can either do one leg at a time or hold an appropriate weight.
Donkey Calf Raise
A great calf exercise for the calves is called the donkey calf raise. The machines originally required you to bend over with a pad placed on the lower back, and from there, replicate the motion of the standing calf raise. These machines don't exist now, but the concept of loading the calves with the waist bent is still in practice. The bent waist helps to eliminate the use of the upper legs, thus forcing the calves to do more work. The donkey calf raise is usually done on a leg press machine with the heels below the base platform to allow a stretch. Push the weight by pointing the toes as far as possible while flexing the calves.
Seated Calf Raise
The seated calf raise focuses on the deeper soleus muscle. In the seated position, the outer calf has already contracted and is essentially useless in lifting the heel. To do a seated calf raise, sit on a bench with the appropriate weight on each knee. Now lift the heels as high as you can, flexing the calves.
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