Toned calf muscles provide definition to your lower legs, but specific exercises to target the calf muscles are often forgotten about in strength training programs. Your calf muscles are located between your knee and ankle joints. The two primary muscles in your calves are the gastrocnemius and the soleus. The gastrocnemius is the more visible of the two.
Angled Calf Raise
To perform an angled calf raise, stand facing a Smith machine with the horizontal bar positioned about thigh-high. Lean forward and grasp the bar with a wide overhand grip. Take a step back while keeping your body straight and in alignment. Bend one knee up so your body weight is resting on one leg. Push up through your heel. Your body will push up closer to the bar in an upward motion. Push up as far as possible, then return your heel to floor. Switch legs after desired repetitions.
Standing Calf Raise
If you do not have any special equipment or a gym membership, you may perform this exercise at home. Stand on a step with only your toes and the balls of your feet directly on the step. Your heels should be hanging off the step. Hold the railing or a nearby sturdy object for balance. Raise both heels by extending at the ankle joint. Rise as high as possible, then lower your heels, stretching your calf muscles. Keep legs straight throughout the exercise. Hold dumbbells in hands to make the exercise more difficult, or exercise one leg at a time.
Seated Calf Raise
The exercise may be performed on a specific seated calf raise machine at a fitness center or with weight plates and a bench. To perform the exercise with weight plates, sit on a weight bench or a chair that allows you to sit with feet flat on floor, knees bent in a 90-degree angle. Hold a weight plate over your thighs. Do not place the weight directly over your knee joints. Raise your heels by extending ankles as high as you can. Lower your heels to the floor. You may also obtain a larger range of motion by elevating the balls of your feet and toes on a step. For advanced weightlifters, it may be difficult to get up to a challenging weight with the plates. Therefore, the weight machine may be more suitable.
Sports
If weightlifting does not interest you, most sports and cardiovascular exercises also work the calves. Calves are exercised whenever your foot flexes up and down. Running, playing soccer, rock climbing, biking uphill, ice skating and jumping are great exercises to strengthen and tone the calf muscles.
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