The calf muscles are located on the lower back part of the legs below the knees. There are two parts that are called the "gastrocnemius" and "soleus." Specific exercises can be performed to define these muscles. These exercises incorporate the use of free weights, machines and the weight of the body.
Calf Raises
Stand with your feet about shoulder width apart. Come up on your toes by contracting your calf muscles. Hold for a second, then lower yourself back down. There are also some variations you can do to add intensity to your exercises. For example, stand with your toes pointing in or out at 45 degree angles. Hold dumbbells to increase the amount of weight your calf muscles have to move.
Another variation would be standing on the edge of a step to increase your range of motion. To make these more challenging, do them on one foot. Place your right foot on the step with your heel hanging off. Wrap your left foot around the back of your calf, then alternate lowering yourself and pushing yourself up until you are on your toes.
Rope Jumping
Jumping rope is an explosive form of cardiovascular exercise that incorporates constant calf muscle contractions. To increase the intensity, use a weighted jump rope.
Smith Machine Presses
A Smith Machine is a rack that has an attached barbell that slides up and down. It also has safety pins that you can place the bar on if you can't lift the weight. To do calf raises on a Smith Machine, place the bar about shoulder height and load it with heavy weights. Place a calf block (see Resources below) on the floor underneath it. This is a tool that gives you the ability to elevate your heels to get more range of motion on your calf exercises. Come under the bar with it contacting the top of your back and shoulders and your hands in a wide grip. With your back straight, place your toes on the block and allow your heels to bend down toward the floor. Push the bar up by engaging your calf muscles and come up on your toes. Hold for a second, then lower yourself back down.
Toe Walks
Walking on your toes causes your calf muscles to constantly be in a contracted state. Walk on your toes during daily activities. When you go to the gym, pick up heavy dumbbells and walk from one end of the floor to the other.
Leg Press Raises
The leg press is a machine that is designed for the leg muscles, but it can also be used to define the calves. Sit in the seat with your toes on the bottom part of the platform and your heels hanging off the edge. Lower the platform toward you by flexing your feet. Push the platform up as high as you can by extending your feet. Hold for a second, then lower it back down.
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