Your calf muscle consists of the gastrocnemius, a large muscle that makes up the bulk of your calf, and the soleus, a smaller muscle located underneath the gastrocnemius. Both muscles function to raise your heel during leg movement, explains the Sports Injury Clinic. Exercises such as bicycling, hiking, stair climbing and running uphill--any movement that moves your body vertically--all work your calf muscles. To focus more intently on toning your calves, include a variety of calf raises in your fitness routine.
Standing Calf Raises
According to Bodybuilding.com, the gastrocnemius muscle is active anytime you are standing, and standing calf raises work this muscle with moderate intensity. Because your gastrocnemius muscle is already used to carrying your body weight throughout the day, use relatively heavy weights during this exercise to maximize your gains.
Stand with your feet hip distance apart and hold dumbbells in your hands or a barbell across your upper back. Contract your abdominals and raise your heels off the floor as high as you can. Hold, and then lower your heels back down. Increase the intensity of standing calf raises by placing the balls of your feet on a sturdy wooden board that's a few inches thick, so that your heels are below your toes when you start and end the exercise. Perform three sets of 8 to 12 repetitions.
Calf Raises on a Dumbbell
Calf raises performed on a dumbbell work the gastrocnemius intensely, and also incorporate core strength and balance. Place a round-head dumbbell on the floor. Stand on the dumbbell handle as you hold onto a wall or other sturdy object to maintain balance. Roll forward slightly so the ball of your foot is on the handle, and then slowly raise your heel up, rolling the dumbbell slightly backward during the movement.
Hold the position, and then slowly lower your heel toward the floor as you roll the dumbbell forward again. After 8 to 12 reps on one foot, switch to the other foot, and then repeat the sequence three times. As your balance improves, hold onto the supporting wall only lightly, or not at all.
Seated Calf Raises
While the soleus muscle is not as prominent as the gastrocnemius, it does much of the calf muscle work any time your knee is in a bent position. Seated calf raises focus on the soleus and create balance in your calf muscle.
Begin seated on a weight bench or a sturdy coffee table, feet flat on the floor with your knees at a 90-degree angle. Place dumbbells, a barbell or a stack of books on your thighs, a few inches above your knees. Slowly raise your heels as high as possible, hold, and then return to starting position.
To intensify the work and increase the range of motion of seated calf raises, place the balls of your feet on a board as you did for the standing calf raises. Practice eight to 12 reps in three sets.
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