To develop muscle mass within the calf muscle group, you must use exercises that specifically target the appropriate muscles. The standing calf raise and seated calf raise focus on the major muscles within the calf when properly performed. Additionally, these exercises should be performed at least three times per week as part of your regular training routine.
Standing Calf Raise
Step 1
Stand with your toes firmly planted on the edge of a raised step. Your heels should hang off the edge. Your upper body should be fully erect while you are holding dumbbells in both hands, allowing both arms to hang at your sides. Your knees should be slightly flexed and remain in this position throughout the exercise.
Step 2
Slowly allow your heels to dip below the step level to fully stretch the calf muscles.
Step 3
Raise your heels as high as you can above the step, keeping your toes firmly panted on the edge of the step to fully contract the calf muscle group.
Step 4
Pause briefly before slowly lowering your heel back below the step, to return to the starting position to complete the first repetition.
Step 5
Repeat the movement sequence for eight to 10 repetitions over two to three sets.
Seated Calf Raise
Step 1
Sit on the machine seat with your toes firmly planted on the foot pads and your knees secured under the knee pads. Your heels should be hanging off the edge of the toe pads.
Step 2
Raise your heels as high as you can and unlock the machine safety lock to get into the starting position.
Step 3
Slowly lower your heels to a point that they are below your toes to fully stretch your calf muscles.
Step 4
Pause before raising your heels as high as you can to return to the starting position where your calf muscles will be fully contracted.
Step 5
Repeat the movement sequence for eight to 10 repetitions over two to three sets.
Tips and Warnings
- Always start with lighter weight and progress to heavier weight once you are used to the exercises.
- Consult a physician before starting any new exercise programs. Do not hold your heels raised for too long to reduce the risk of your calf muscles cramping during the contraction. Your toes should be firmly planted on the edge of the step or foot pad to reduce the risk of their slipping off and causing injury.
Things You'll Need
- Two dumbbells
- Seated calf raise machine
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
- "Personal Trainer Manual"; American Council on Exercise; 1997
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