The soleus and gastrocnemius muscles are found in the calf. A good way to strengthen these muscles is with calf raises. Make sure to start with a thorough warmup prior to performing this calf workout. Complete three sets of eight repetitions for each exercise. Make sure to finish with a thorough stretch of the area.
Calf Raise
For beginner athletes, body weight alone will be enough to train your calf muscles. Stand on the edge of a step with your feet together. Use the wall or railing for balance. With straight legs, raise up on the balls of the feet and pause at the top of the motion. Then lower your heels down past the height of the step and pause at the bottom of the motion.
Bent Leg Calf Raise
To focus the exercise on your soleus, work one leg at a time with a bent knee. Place the ball of your right foot on the edge of a step. Bend your left leg and lift your left foot off the step. The knee of your right leg should be bent. Now perform the calf raise by coming up on the ball of your foot and pausing, then lowering the heel below the step and pausing. Repeat on the other side.
Weight Bar Calf Raise
A more advanced calf raise involves using a weight bar. Start with a bar without weights on it. Place the weight bar across your shoulders and behind your neck. Grab the bar lightly with both hands. Stand with your feet together. Raise up on your toes and pause. Next, lower your heels down until just above the ground and pause. Once you have finished all repetitions this way, repeat the exercise with bent knees.
Stretches
After completing your calf workout, make sure to stretch your calf muscles. Stand facing a wall with both hands on the wall. Extend your right leg behind you with a straight leg and the toe pointing straight at the wall. Press the heel into the ground as you lean forward. Hold for 30 to 60 seconds. Perform the same stretch with a bent knee. Repeat both stretches on the left leg. Then perform the entire sequence two more times.
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