Calf Raise Exercises

The calves, located below your knees on the back of your legs, propel you during running, walking, dancing and other activities. Two major muscles include the gastrocnemius and the soleus, which flex your toes, extend your ankles and help bend your knees. Calf raises build muscular strength, improve performance capability and tone the calves.

Stair Calf Raises

Stair calf raises challenge the lower portion of the legs and build muscular endurance and strength. Substitute a small stool for the stairs if necessary. Step both of the balls of your feet, hip-width apart, onto the first stair. Hang your heels off of the stairs toward the ground. In the correct start position, you will feel a stretch in your calves. Tighten your abdominal muscles, stand up straight and bend your knees slightly. Push up through the balls of your feet and lift your heels as high as possible. Hold for three seconds, lower to the start position and repeat until you complete your desired amount of repetitions.

Balance Disc Calf Raises

Doing calf raises on a balance disc recruits your muscle fibers differently than when done on the stairs, improves balance and challenges the core muscles. Working more muscles increases caloric expenditure. Balance discs are small, rubber, inflatable pieces of exercise equipment that are common in gyms and are available at sporting goods stores. Stand with your right foot on top of the balance disc and your opposite foot on the ground, to the left of the disc. Stand up straight, bend your knees slightly and tighten your abdominal muscles. Lift your left foot off of the ground and slightly shift your weight onto your right leg. Lift onto the ball of your right foot, hold for a second, lower to start and repeat until you complete your desired amount of repetitions. Keep your left foot in the air the entire time. Switch sides and do the same with your opposite leg.

Alternating Calf Raises

Alternating calf raises require no equipment, making them accessible to all and a convenient way to build strength in the calves. Alternating legs allows you to focus on each calf, ensuring that you don't use one calf to help pull the other higher. Stand up straight, feet hip-width apart, and slightly bend your knees. Tighten your abdominal muscles and relax your shoulders. Lift onto the ball of your right foot, hold for three seconds and lower your heel to the ground. Immediately, lift onto the ball of your left foot and hold for three seconds before lowering your heel to the ground. Continue alternating until you complete your desired amount of repetitions.