The two primary muscles that make up your calves are the gastrocnemius and the soleus. The gastrocnemius muscle attaches to the heel of the foot with the Achilles tendon and originates behind the knee. The gastrocnemius muscle is the most visible of the two. The soleus is deeper, below the gastrocnemius, in the lower leg. The primary function of the calf muscles is to extend the foot at the ankle, which is necessary for walking, running, jumping and pedaling on a bike. There are several ways to work out and tone your calf muscles without going to a gym or obtaining special equipment. Running, jumping and calf-raise exercises tone and build strong calf muscles.
Single-Leg Standing Calf Raise
The single-leg standing calf raise is an exercise you may do at home, without any special equipment. To perform the exercise, stand with your left foot elevated on a small step or stair. Hang your left heel off of the step, with only your toes and the ball of the foot directly touching the step. Your right foot should be completely off of the step, hanging straight behind your left foot. Hold onto a railing or steady nearby object for balance. Raise your left heel up and contract your left calf muscles. Lower the heel so it is slightly below the step, and repeat the motion for 15 to 20 repetitions. Switch feet positions and complete another 15 to 20 repetitions. Do three to four sets of 15 to 20 repetitions. Standing calf raises target your gastrocnemius calf muscle.
Seated Calf Raise
The seated calf raise targets your other primary calf muscle, your soleus. To perform the exercise, sit on a chair that allows your feet to be flat on the floor, knees bent to about a 90-degree angle. Place a phone book or a small step under the balls of your feet. Hold a weight over your quadriceps muscles, just above your knees but not on your knee joints. The weight may be a household object such as a bag of sand or rice. The object should weigh enough that when you contract your calves and rise up onto the balls of your feet while seated, you can feel the resistance on your calf muscles. Raise your heels as high as possible and then lower them as low as they can go. Repeat for 15 to 20 repetitions. Rest and repeat for three to four sets.
Explosive Plyometric Jump
Stand erect with feet about shoulder-width apart. Bend at your knees and squat down. Pause when your thighs are halfway to parallel to the floor. Jump up as high as possible. Focus on using your calf muscles instead of your larger quadricep and hamstring muscles. Immediately, as your feet return to the ground, perform another jump. Do 15 to 20 repetitions. Pause for 30 seconds and repeat for three to four sets.
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