Your calf muscles are on the back side of your lower leg and are composed of the gastrocneius and soleus muscles. These muscles work in tandem to produce plantar flexion of your foot -- the motion used to press a gas pedal in a car, for example. A wide array of exercise machines can be used to train your calf muscles and increase their size and strengthen.
Seated Calf Raise Machine
The seated calf raise machine mainly targets the deep soleus muscles of the calves. Sit in this machine with your knees underneath a padding weight support and the ball of your feet on a flat bar. Your heels should hang over the edge of the flat bar. Removing the safety pin pushes the weight against your thighs and forces your heels down. Once your heels are a few inches below the bar, push back up with the balls of your feet by contracting your calves. Continue pressing until your heels are slightly above the bar.
Standing Calf Raise Machine
The standing calf raise machine primarily targets the gastrocnemius muscles. Step up onto the machine with the balls of your feet on a long bar and your heels off the bars edge. Place your shoulders underneath the padded weight rests and stand tall.. Remove the security pin, and allow your heels to dip below the flat bar. Once they are a few inches below the bar, press up with the balls of the feet, contracting your calves until your heels are a few inches above the bar.
Donkey Calf Raise Machine
This machine works both of your calf muscles relatively equally. Again, place your feet on the flat bar of the machine with your heels hanging off the edge. Place your stomach against the flat stomach rest, and lean forward and grip the hand attachments. The weighted back plate should be against your back at this point. Press down with the balls of your feet, and raise your heels up until they are a few inches higher than the flat bar. Keep your back straight when performing this exercise to prevent injury.
Considerations
Calf muscles are endurance muscles by nature; therefore, when performing calf exercises it may be necessary to perform 15 to 20 repetitions to fully work them. To increase muscle size and strength, do three to five total sets of 15 to 20 reps. Perform three sets of each of these exercises two or three times a week to fully develop all the muscles in your calves.
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