Calf raises work the muscles of your calf, the soleus and gastrocnemius muscles, as well as the Achilles tendon. They can be part of a comprehensive set of leg exercises, and some varieties work the entire leg. Weight training, including basic exercises such as a calf raise, is safe and effective in preventing a variety of health issues and enhancing quality of life, no matter your age.
Types
You may work your calves and legs in a variety of ways. Standing calf raises typically engage the entire leg, including the hamstring and gluteal muscles, and these exercises may be done one-legged or two-legged. Seated calf raises isolate the soleus muscle, the muscle that you see on the inner side of your calf; but these raises don't work the gastrocnemius as intensely, nor do they work out any other leg muscle.
Examples
To engage the calf muscle and the entire leg, try a two-legged calf raise and advance to a one-legged raise as you develop further strength. While body weight and a step are all you need, you can also make the exercise more challenging by either holding a weighted object -- a can of soup if you're at home, dumbbells if you're at the gym -- or use a Smith machine or barbell to rest weight on your upper back.
Tighten your abdominals and pull your shoulder blades down to tighten your core and protect your spine. Lift up onto the balls of your feet and descend. If you're using weight, stop at a flat foot. If using no weight, stand on a step or raised platform with your foot halfway off and let your heel drop 2 or 3 inches below the platform or step until you feel a stretch in your calf. Lift back and lower again. As you complete the repetitions, you'll feel your hamstrings and gluteal muscles contracting and assisting with the lift. Complete up to 50 repetitions, though you may need to work up to this number.
Benefits
By doing regular sets of calf raises, especially standing raises, you strengthen your entire leg. This helps maintain your muscle integrity, making lower-body exercises and everyday activities, like walking, easier to do. In addition, if you're engaged in a stop-and-start activity, such as tennis, it helps your footwork and strengthens the muscles upon which you rely to speed you to the ball.
Recommendations
Strength training of the large muscle groups in your body doesn't just offer the obvious benefit of better physical health. Regular exercise also helps you become healthier mentally. Regular strength training of your legs, calves, arms, shoulders, chest and abdomen not only make you stronger but help fight long-term health conditions such as diabetes and arthritis. In addition, regular strength training decreases pain by 43 percent, according to the Centers for Disease Control and Prevention.
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