Your calf consists of two separate muscles that run down the back of your leg from your knee to your ankle. The soleus muscle runs deep in the leg, underneath the gastrocnemius. The muscles work together to enable you to lift your heel off the ground during walking, running and other leg movements. Strengthen the calf muscle by incorporating calf-training exercises into your regular workout routine.
Seated Calf Raise
During the seated calf raise you will focus on the soleus muscle, deep in your lower leg. Use the seated calf raise machine at your gym or fitness center. Usually this machine offers a padded seat, a footrest and pads that rest on top of your thigh near your knee. Load the machine with the weight you want to lift. Sit on the seat and place the balls of your feet on the footrest with your heels hanging down. Adjust the knee pad so that it rests comfortable across the top of your thigh. Release the mechanism that holds the weight bar in place. This will require you to engage your calves to hold the weight up. Tighten your calves and press through the balls of your feet to lift your heels up. As you press, your knees will push against the kneepads and you'll lift the weight on the weight bar. When you're on your toes, slowly reverse the movement and lower your heels. Continue the exercise for 12 to 18 repetitions.
Standing Calf Raise
Stand with a fixed barbell across your shoulders, your feet hip-width apart and your knees slightly bent. Keeping your torso upright and straight, tighten your calves and press through the balls of your feet to lift your heels off the ground. When you've pressed up as high as you can, reverse the movement. Lower your heels toward the floor, stopping just before your heels touch the ground. Continue the exercise, lifting and lowering without allowing your heels to completely contact the ground. This will keep your calves engaged throughout the exercise. Lift and lower for 15 to 20 repetitions.
Single-Leg Dumbbell Raise
Stand with a dumbbell in your left hand while facing a wall. Place the palm of your right hand against the wall for balance. Lift your left foot and lightly rest your toes against the heel of your right foot, your left foot remaining off the ground. When you're ready, press through the ball of your right foot and tighten your calf muscle, lifting your right heel off the ground. When you've lifted the heel as high as you can, reverse the movement and lower your heel toward the ground. Repeat 12 to 15 times before switching the dumbbell to your right hand and completing the calf raise with your left foot.
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