The best exercise to work the calves is the calf raise. This exercise, and its variations, isolate the calf muscle so you can build up its strength and endurance without other muscles interfering. Once your calves are strong, then you can add functional training exercises such as walking lunges or walking stairs that utilize your calf muscles in real-world situations.
Dumbbell Standing Calf Raise
The dumbbell standing calf raise strengthens the gastrocnemius. A dumbbell adds resistance. Dumbbell standing calf raises may be done on the floor, but standing on a step is ideal. Use of an aerobic step allows for a greater range of motion in the calves. Stand with your heels hanging off the edge of the step with one arm at your side holding a dumbbell and the other arm holding a pole or other stationary object for balance. Rise up onto the balls of your feet and then lower your heels back over the edge. Switch hands halfway through your set. If you can't perform the exercise correctly with the dumbbell, perform it without the weight.
Single-Leg Standing Wall Calf Raise
The single-leg standing wall calf raise targets the gastrocnemius, but only of one leg. This forces each leg to get an equal workout. People with weak calves may find this exercise too difficult until they have done calf raises on two legs. To perform this exercise, place your hands against a wall and stand on one leg. Raise onto the ball of your foot and then slowly return to the floor. The wall provides support for balance. Posture is still important, though, so keep your back straight. Perform an equal number of reps on both legs.
Seated Calf Raise
The seated version of the calf raise exercise targets the soleus muscle. The soleus calf muscle is a smaller muscle than the gastrocnemius and is not visible on the surface of the leg. To perform this exercise, sit with your feet on the floor and place a barbell or two dumbbells across your thighs just above the knees. Lift up onto the balls of your feet and then slowly lower your heels back to the floor. The gastrocnemius still acts as a secondary mover in this exercise, but seated calf raises are the only way to emphasize the soleus.
Reverse Calf Raise
The reverse calf raise works the tibialis anterior. The tibialis anterior performs an action called dorsiflexion or dorsal flexion. This means to bend your ankle so that the top of the foot moves toward the shin bone. To perform reverse calf raises, stand on an aerobic step with your toes hanging off the edge and a barbell held across your shoulders. The aerobic step increases range of motion. Lower your toes first and then raise them up toward the ceiling by rocking back onto your heels in a controlled motion.
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