When choosing exercises for your calf muscles, you should be working out the three major muscles of the calves: the gastrocnemius, soleus and tibialis anterior. The gastrocnemius is a large muscle located on the back of your calf. It inserts to the calcaneus by way of the Achilles tendon. It functions in extending the foot and flexing the lower leg. The soleus is located underneath the gastrocnemius and functions in extending the foot. The tibialis anterior is located in the front of your calf and it functions to flex and invert your foot.
Step 1
Warm up 5 to 10 minutes to prepare your muscles for the workout.
Step 2
Do a single leg calf raise using dumbbells to target the gastrocnemius. Pick a heavy enough dumbbell to work your calves and hold it in your right hand. Use your left hand for balance holding on to something. Start by standing with your right leg on calf block or a free weight so that you are few inches above the floor. Lift your left leg up by bending the knee. Raise your right heel by extending your ankle as high as possible. Then lower the heel below the block level so your calf is stretched. Repeat this move 10 to 20 times and then switch and work the left calf. Take a break and do two more sets with both legs.
Step 3
Perform a seated calf raise to target your soleus muscles. You can use a barbell, dumbbells, or seated calf raise machine to do this move. Sit on a bench or place yourself on the machine. If you are using dumbbells or a barbell, place them on your thighs close to the knees for weights. Place your toes on a calf block or on the floor. Execute the move by pushing your toes down so that your heels are raised and you are on your tiptoes. The initial movement should be very quick. Lower your heels back to the start position and repeat 10 to 20 times. Take a break and do two more sets.
Step 4
Execute a reverse calf raise to work your tibialis anterior. Stand by placing your heels on a calf block or a free weight and tiptoes on the floor. Place dumbbells on your shoulders for weight. Start by raising your tiptoes as high as you can and the slowly lower back to the floor. Repeat the move 10 to 20 times. If you are having problems with balance, do the move by alternating left and right raises. Take a break and do two more sets.
Tips and Warnings
- Repeat the entire workout two or three times a week. Drink plenty of water throughout the exercise.
- Consult your physician before beginning any new exercise routine.
Things You'll Need
- Calf block or a free weight
- Dumbbells
References
- "Anatomy and Physiology"; Gary Thibodeau et al; 2007.
- Exercise Prescription on the Net: Calf Exercises
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