The calf muscles, together known as the triceps surae, meaning three-headed calf, are located in the lower legs. The triceps surae comprise a pair of muscles known as the gastrocnemius and the soleus, which are responsible for plantar flexion, which is extension of the ankles. Therefore, to strengthen the calves, exercises that involve ankle extension should be performed.
Standing Barbell Calf Raise
The standing barbell calf raise mainly builds the gastrocnemius muscles. First, load the weight plates on the barbell. Grab the barbell with an overhand grip slightly wider than shoulder-width apart and place the barbell on your upper back. Place your toes on the foot platform slightly wider than shoulder-width apart and keep your heels off the edge of the platform. Rise up on your toes and hold the position for a second or two, making sure to contract your calf muscles. Then lower your heels until you feel a slight stretch in your calf muscles.
Standing Dumbbell One-Leg Calf Raise
Standing dumbbell one-leg calf raises primarily work the gastrocnemius. Hold a dumbbell in each hand using an overhand grip and put the toes of your right foot on the foot platform, keeping your right heel off the edge of the platform. Cross your left foot behind your right lower leg or keep it in the air with your left leg bent. Bring your right heel upwards by going up on the toes of your right foot. Contract your right calf and then bring your right heel downwards until you feel a bit of a stretch in your right calf. Repeat the movement with your left foot after performing the repetitions with your right foot.
Seated Barbell Calf Raise
The seated barbell calf raise mainly builds the soleus muscles. First, load the weight plates on the barbell, grab the barbell and sit on the bench. Place your toes on the foot platform, keeping your heels off the edge of the platform and place the barbell on your lower thighs. Keep your hands on the barbell at all times. Rise up on your toes, making sure to contract your calves. Then lower your heels until you feel a slight of a stretch in your calves.
Seated Leg Press Toe Push
Seated leg press toe pushes primarily work the gastrocnemius. Set the amount of weight on the leg press machine and sit on the machine, putting your back up against the upright seat. Put the toes of your feet on the foot platform at a distance that is a bit wider than shoulder-width apart. Keep your heels off the edge of the platform. Move the platform forward by pushing up on your toes. Contract your calves and then move the platform back until you feel a bit of a stretch in your calves.
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