There are two muscles that make up the calves, the soleus, which is deeper and is highly utilized in slow movements like walking; and the gastrocnemius, which is the outermost muscle and is used in powerful movements like running and jumping. Both muscles work together to point the foot. The gastrocnemius, however, also assists the hamstrings in bending the knee.
Standing Calf Raise
The standing calf raise is a simple exercise that will work both calf muscles. Standing on an elevated surface like a step, allow your heels to hang off the back of the step, creating a stretch in the calves. Using only your calf muscles, lift your body up as high as you can so that you are on the very tip of your toes. Slowly return to the starting position and repeat. This exercise can be made harder by holding weights, or by doing one leg at a time.
Seated Calf Raise
The seated calf raise, which only works the soleus muscle, is done by sitting on the edge of a chair or bench. Use either a weight on your knees or just push against your knees with your hands to create resistance, and lift your heels off the ground, pushing through the toes.
Calf Press
The calf press requires either a calf press machine or a leg press. Either way, place your toes on the platform of the machine and let your heels stretch under the platform; press your toes down and flex your calves. Slowly return to the starting position to complete one repetition.
Lying Leg Curl
A lying leg curl on a stability ball will work your hamstrings, but with a small adjustment, it will work your calves as well. Lie down on your back with your heels resting on an exercise ball. Press your heels into the ball and lift your hips into the air, making a straight line from shoulders, hips, knees and ankles. Using your legs, roll the ball towards your butt; to get your calves involved, bring your feet up on the ball and end the exercise with your toes on the ball instead of your heels. Slowly roll back, letting your heels return to the ball.
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