The gastrocnemius and soleus muscles are known collectively as the calves. The "gastroc" is the large muscle that you can see right below your knee on the back of your leg. The soleus is anterior to the gastroc, which means in front of. Both of these muscles taper down the back of the leg to the Achilles tendon. Exercises to work them involve plantar flexion. This motion takes place when you point your toes downward.
Calf Raises
Calf raises primarily target the gastroc, but you can work the soleus by making a slight adjustment. Begin by standing with your feet about hip-width apart. Keeping your legs straight, rise up onto your tiptoes as high as possible and hold for a full second. Slowly lower your heels back down and repeat. To place more emphasis on your soleus muscles, bend your knees slightly and maintain that bend as you lift yourself up and lower yourself down. To increase the resistance with calf raises, hold dumbbells at your sides. You can also do these one foot at a time or with your toes on a step. If you feel unstable when doing calf raises, stand in front of a wall and place your hands on it lightly for balance.
Squat Jumps
Squat jumps work the gastroc and soleus in an explosive manner. These also target the glutes, quadriceps and hamstrings. To begin this exercise, stand with your feet shoulder-width apart and lower yourself into squat. Once your thighs parallel the floor, jump in the air as high as possible and extend your arms above your head. Land on the balls of your feet, lower your heels back to the ground and repeat. For a variation, perform these while hopping forward.
Seated Calf Raises
Seated calf raises place most of the emphasis on the soleus. You perform these on a seated calf raise machine with your knees bent 90 degrees. Sit on the seat, place your toes on the platform and let your heels hang off the edge. Your thighs should be touching the padded lever arm at this point. Steadily raise your heels in the air as high as possible and hold for a full second. Slowly lower your heels down so you toes point up and repeat. For a variation, perform this exercise from a seated position with your toes propped up on a block of wood and dumbbells held on your thighs.
Tiptoe Walks
Tiptoe walks, also known as farmer's walks, predominately work the gastroc muscles. To do these, hold heavy dumbbells at your sides, raise your heels in the air and walk across the room.
Downward-Facing Dog
Downward-facing dog is a yoga pose that stretches the gastroc and soleus. Start out from a lying position on your stomach with your feet about hip-width apart and hands shoulder-width apart. Steadily push yourself off the floor and raise your hips in the air. Continue moving your hips up and push your weight back onto your heels. Once your body forms an inverted angle and your arms, legs and back are straight, hold for 30 to 45 seconds. To place more emphasis on your soleus muscles, bend your knees slightly.
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