The calf muscles of your lower legs contribute to your endurance and appearance. Maintaining strong and attractive calf muscles entails regular lifting and extension exercises that work both the inner and outer muscles of your lower legs. Performing both standing and sitting variations of calf muscles exercises provide a complete workout.
Standing Calf Exercises
Standing calf exercises work your larger calf muscle, known as the gastrocnemius. One variation of standing calf exercises is holding two dumbbells above your shoulders and standing with the balls of your feet on a bottom stair or an aerobic exercising step with your heels hanging off the back of the step. With legs straight, raise and lower your body by going up on your toes then down so your heels go slightly below the level of the stair or step, repeating this for several repetitions.
Bent-Knee Exercises
Bent-knee exercises work the inner or soleus muscle of the calf. One effective bent-knee exercise requires a seated position on a bench or chair. Place the front half of your foot on a pad or other slightly elevated surface so your heels hang off the back. Place two dumbbells on your knees and move the weights up and down by raising and lowering your heels with the balls of your feet flat on the elevated surface.
Reverse Calf Raises
Reverse calf raises build the tibialis anterior, the large front muscle of the lower leg. These exercises require the reverse action of the standing calf exercises. Stand on a slightly elevated platform, such as a weight disc for a barbell, this time with your heels on the disk and your toes and the balls of your feet hanging off the front of the elevated surface. Raise your toes up and down with heels constantly contacting the surface for several repetitions.
Skipping
Though often associated with aerobic exercise -- not strength training -- the simple act of skipping builds calf muscles, according to Fitness Health Zone. Skipping requires supporting your body weight during movement while staying on your toes, thus working the calf muscles.
Squats
Squatting and then standing for several repetitions while holding a weighted barbell behind your head is one of the best strengthening exercises for calf muscles, Fitness Health Zone notes. Include 10 to 15 squats as part of your workout routine for noticeable increases in calf size and strength.
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