For strong, shapely legs, both men and women need to work the calf muscles, which run from the back of the knee down the lower leg and into the Achilles tendon. The gastrocnemius, which is the larger and outer calf muscle, and the soleus, the smaller calf muscle, work together to extend your foot and flex your toes. Calf muscles help you walk, run, jump and perform countless other athletic activities. Adding a few simple exercises to your workout routine will help define your calves and build leg strength.
Standing Calf Raises
The simplest of all calf exercises, the standing calf raise may be performed anywhere at anytime. Stand with your feet together or slightly apart and simply raise your heels off the ground so you're standing on your tip toes. Flex your calves at the top of the movement. Slowly lower your heels and repeat, making certain to perform each rep with a steady, controlled motion. The exercise uses your own body weight to strengthen and define your calves, although you may hold dumbbells in each hand or hold a barbell across your shoulders for added resistance. The same exercise may also be performed on the edge of a step, with your heels lowering below the surface level for a greater range of motion.
Seated Calf Raises
Calf exercises may even be performed from the comfort of your favorite chair. Position yourself tall and erect on the edge of the chair with your feet flat on the ground in front of you. Now raise your heels as high as possible while using your hands to press down on the top of your thighs to oppose the movement. Slowly lower your heels and repeat.
Squats
An excellent exercise for the entire leg, squats also tone calves. Stand with your feet shoulder-width apart and sit back into the squat, moving your hips first before bending your knees. The squatting motion forces your calves to flex and stretch to maintain balance. For added resistance, perform the exercise with a barbell across your shoulders.
Running Stairs
The calf muscles must fire to propel the body vertically. This means any activity requiring vertical movement, such as hiking or running up hills, will define the calves. Running stairs will put your calves to the ultimate test, with gravity providing additional resistance as you climb the steps.
Cycling
Cycling, whether on a stationary bike or out on the roads, builds powerful calves, with the muscles constantly activated to work the pedals. Uphill cycling provides the most benefit, because the calves not only push the pedal down but also pull it back up.
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