Strengthening the calf muscles can help tighten and tone the back portion of your lower legs, build metabolism-boosting lean muscle tissue, increase your bone density and reduce your risk of injury to the joints in your legs. As with any other muscle group, perform each calf exercise with enough weight or resistance to tire out your muscles in around 12 repetitions, suggests MayoClinic.com. Allow a full day between workouts to rest your calves.
Barbell Calf Raises
Barbell calf raises target your calves and shins, but work your biceps, abs and lower back as well. Position a barbell on a rack at the same level as your shoulders. Step under the bar, placing one foot just in front of the other, and rest the bar across the back of your shoulders. Lift the bar off the rack. Step back to clear the rack, and spread your feet to shoulder-width. Slowly lift your heels off the floor, shifting the weight of your body onto the balls of your feet. Hold the calf contraction for a moment, and return to the starting position.
Barbell Seated Calf Raises
Barbell seated calf raises isolate the calf muscle and allow you to lift with heavier weight than you would be able to do with a standing calf raise. Set an aerobic step about one foot away from a flat bench. Sit on the bench with a barbell resting over your mid thighs. Place the balls of both feet on the edge of the step, letting your heels hang off the end. Push up onto the balls of your feet as high as you can. Contract the calf muscles and hold. Slowly lower your heels back down.
Calf Press
Work your calf muscles on the leg press machine to speed up your leg workout. Sit at the machine with your feet shoulder-width apart on the foot platform. Push through your feet to fully extend your legs. Shift your feet down toward the bottom of the platform so your heels hang off the edge. Flex your calves as you push down through the balls of your feet, lifting your heels away from the platform. Hold briefly, and return to the starting position.
Ankle Flexion
The ankle flexion works your calves and shins with the help of the cable machine. Lower the pulley to the bottom of the vertical track, and attach the ankle strap handle. Sit on the floor facing the weight stack. Secure the strap around the ball of your foot, pulling your toes toward the machine. Sit upright with your back straight and your hands on the floor. Slowly pull your toes toward your shin. Hold briefly, and reverse the motion, pointing your toes toward the weight stack. Switch legs and repeat.
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