Your calves are made up of three major muscles --- the soleus, gastrocnemius and the anterior tibialis. They can be very resistant muscles because you use them on a daily basis, thus making it difficult to see changes in size. However, with some time and certain exercises you can begin to see changes in the size and shape of your calves. According to Bodybuilding.com, you will want to perform these exercises once per week and use as much weight as you can while still maintaining proper form and technique.
Leg Press Calf Raise
This machine is used to strengthen the muscles of the upper leg, however with a change in the feet placement it is a great exercise for your calves. Sit on the seat and place your toes and balls of your feet on the bottom of the platform with your heels extending off. Next, bend at your ankles to raise your heels then lower your heels until you feel a stretch in your calves. Repeat this motion for the desired repetitions.
Standing Barbell Calf Raise
Position a barbell behind your head either at the base of your neck or low across the back of your shoulders. Place your hands in an overhand grip with your elbows bent. Shift your weight over your toes, exhale and slowly raise your heels off of the floor. Continue to rise until your weight is on the balls of your feet and hold briefly. Next, inhale and slowly lower your heels back to the floor.
Dumbbell Single Leg Calf Raise
You will need a dumbbell and a step to complete this exercise. Hold the dumbbell in one hand at your side. Stand in front of the step and position your toes and ball of your foot on the step and keep the other leg bent at the knee behind you. Hold onto something for support and slowly raise yourself up until your weight is on the ball of your foot and hold. Next, slowly lower yourself by bending at your ankle until your heel moves past the step and feel a stretch in your calf. Then switch sides.
Seated Calf Raise
Sit on the seat facing the plates and place the balls of your feet on the platform with your heels extending off. Position your lower thighs under the pads and grasp onto the handles or the pads. Lift the lever by pushing up your heels and release the support lever. Next, lower your heels by bending at your ankles until you feel a stretch in your calves and raise your heels up by extending your ankles as high as possible.
