How To Strengthen Calf Muscles

Calf muscles include the gastrocnemius and the soleus, and both are located on the back, lower portions of your legs. The gastrocnemius is a large muscle that lies on top of the soleus. Both are responsible for plantar flexion at the ankle, or pressing your toes toward the ground. Strong calves make it easier to run uphill, climb stairs or lift onto your toes. Incorporate calf strengthening exercises into two weekly strength-training sessions.

Calf Raises

Calf raises require no equipment, can be done anywhere and build strength in your gastrocnemius and your soleus. Stand up straight, bend your knees slightly and position your feet shoulder-width apart. Relax your shoulders and place your hands on your hips. Slowly, lift onto the balls of your feet. Lift your heels as high as possible and hold in the lifted position for 5 seconds. Lower to the ground and repeat until you complete 15 repetitions.

Single-leg Stair Calf Raises

Single-leg stair calf raises challenge your balance and strengthen your calf muscles. Doing raises on the stairs allows you to lower your heel more than while standing on the ground. The additional lowering increases the muscular challenge. Stand on the bottom stair, holding onto the wall or railing for support. Adjust your feet so that only the balls of your feet are on the stairs. Lift your left foot off the stair. Slowly lower your right heel 2 inches toward the floor, then immediately lift onto the ball of your right foot. Hold in the lifted position for 5 seconds, lower and repeat until you complete 15 raises. Switch feet and do the same with your left leg.

Single Leg Squats

Single leg squats strengthen your calves, glutes, hamstrings, quads and abdominal region, while improving your balance. Stand up straight, position your feet shoulder-width apart and move your right foot forward 6 inches. Shift your weight onto your right leg and lift onto the toes of your left foot. Tighten your abdominal muscles and stick your hips out behind you. Slowly lower your hips toward the ground while keeping your weight on your right leg. Stop when your hips are parallel to the floor, push up through your right heel and return to standing. Lift your left foot off the ground to increase intensity. Switch legs after completing 10 squats.

Weighted Calf Raises

Weighted calf raises increase the intensity of standard calf raises. Hold a free weight in each hand and hang your arms by your sides. Perform the first calf exercise. Externally rotate your toes 45 degrees for exercise variety and to change your muscular recruitment pattern.