Isometric exercises, also known as static exercises, are performed without continuous joint movements. Muscle contractions are held for several seconds to several minutes then released. This is beneficial for people who have joint problems, but it is contraindicated for people with hypertension. According to the University of Iowa, static exercise improves strength, but it also drives up blood pressure in an instant. If you are otherwise healthy and want to target your calf muscles, perform isometric exercises in similar fashion to dynamic exercises, but leave out the motion.
Standing Raises
Standing calf raises work the gastrocnemius, which is the top part of the calves, and the soleus which is the bottom part of the calves. To do these isometrically, stand behind a chair with your feet shoulder-width apart and one hand on the chair for balance. Steadily rise up onto your heels as high as possible and hold for a series of seconds. To increase the resistance with this exercise, hold dumbbells in your hands or rest a barbell across your shoulders.
For an added challenge, perform this exercise on one foot. If you do this with the added weight, choose a dumbbell and hold it in the hand of your non-working leg. Place your hand on the chair to balance yourself.
Seated Raises
Seated raises target your calf muscles on a seated calf machine. After loading the machine with weight plates, sit on the seat, place your toes on the foot platform and rest your thighs against the padded support. Steadily press down with your toes to lift the support and move the safety handle to the side. Keep your heels elevated and feel the contraction in your calf muscles. As opposed to a standing raise, this exercise places more emphasis on the soleus. To intensify the seated calf raise, perform it one foot at a time. If you do not have access to a seated calf raise, perform this exercise with a set of dumbbells held on top of your thighs.
Leg Press Raises
A leg press machine is used to work the glutes, quads and hamstrings which are the butt and thigh muscles. This machine also works the calf muscles. To do an isometric calf raise, sit on the seat and place the balls of your feet shoulder-width apart on the bottom of the platform. In a steady motion, push into the platform forcefully to raise it up. Once your toes are pointing up and you feel a strong contraction on your calves, hold for a series of seconds. To increase the resistance, add more weight plates to the machine or perform the exercise with one foot in the center of the platform.
If you do not have access to a leg press, lie on your back, hook your feet through the handles of a resistance band and lift your legs at an angle. With the band strapped around your back, push your toes up and hold. To increase the resistance, pull the band down with your hands.
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