Lower Leg Exercises

Exercises for the lower leg are fairly simple to perform, but they are important because the muscles of your calf provide both knee and ankle stability. Your calves are used extensively in running and jumping, so the strength and conditioning of the calf muscles has a positive effect on your training and performance in many sports and exercises. The muscles of the front of the shin protect the ankle during extreme flexion of the calf.

The Gastrocnemius

The gastrocnemius is the main calf muscle. This muscle serves to extend the foot. This is the same motion initiated every time you walk, run or jump, so it's important to keep this muscle strong. Exercises for the calf muscles include any type of calf raise where your leg is straight at the knee. This includes calf raises, where you push up with your knees locked; donkey calf raises, where you are bent forward yet pushing with the same motion; and single leg calf raises. The muscle is best exercised with 10 to 15 reps at a time. Dr. Hiroshi Hasegawa of Ryukoku University has concluded that proper use of the calf when running, via striking with the forefoot, allows greater use of the stretching reflex of the calf.

The Soleus and Tibialis Anterior

The soleus is not exactly a visible muscle, as it is located under the gastrocnemius. It is most active when the knee is flexed, or bent, so it is best worked using a seated calf machine, or with a barbell on the knees while seated on a bench. This muscle is best trained with 15 to 20 repetitions. The tibialis anterior is the muscle on the front of the shin, and it works to retract the foot. When you pull your foot up toward your shin, you are using your tibialis anterior. This muscle is also best worked with 15 to 20 repetitions. It can be worked by simply sitting down and balancing a dumbbell on your foot, then lifting your toes.

Resistance Training for the Lower Leg

Weight training for the leg is straightforward. Train both muscles of the calf with varying repetition ranges using standing, donkey and seated calf raises. Standing calf raises may be done with one foot at a time or using both feet simultaneously. Train the tibialis anterior using a dumbbell or plate on your foot for 15 to 20 repetitions. Three sets of each exercise is plenty. Train your calves no more than two times per week. Stretch your calves thoroughly before and after training.

Alternative Training Methods

Jumping rope is exceptional exercise for the calves, and so is hill running. Hill running makes it even easier for you to strike with the forefoot. Sprinting is another method of working out the lower leg. If you practice good mechanics, such as the forefoot strike, you can improve your running time as well. Swimming with fins works the tibialis anterior more than swimming alone.