The three primary calf muscles are the gastrocnemius, soleus and tibialis anterior. Each muscle has a specific function. The gastrocnemius is the major calf muscle and extends from the ankle to the knee. When developed, it is can be seen along the back of the leg. The soleus lies under the gastrocnemius and contributes to endurance. The tibialis anterior lies along the front of the lower leg, and when developed, it can increase the overall appearance of the calves. Work all three muscles in order to build large, strong calves. Stretch the legs and hamstrings for about five minutes before you begin working the calves.
Step 1
Stand facing a wall with the legs a hip-width apart and prepare for standing calf raises. Place the palms flat against the wall. The hands should be the same height as your shoulders. Inhale deeply, straightening the spine and aligning the shoulders. As you exhale, slowly press up onto your toes, with the feet in a parallel position. Lock the knees in order to isolate the gastrocnemius muscle. Hold this position for a moment, then slowly lower back onto the heels. Repeat about 20 times, resting after each set of ten.
Step 2
Move into seated calf raises to target the soleus. Although this exercise is usually performed with the help of a seated calf machine, you can also do it at home with a barbell. Find a sturdy chair or bench and sit with the feet flat on the floor and back straight. Place the barbell over the top of the thighs and hold onto it with your hands. Quickly lift the heels off the ground, as if going on tiptoe, hold for a few seconds, then lower back to the ground. Repeat 20 times.
Step 3
Exercise the tibialis anterior. You will need a chair for this exercise. Sit on the edge of the chair, with feet flat against the floor. Inhale, and as you exhale, flex one foot, lifting the toes off the floor. Lift the toes as high as you can, and hold for a few seconds. Repeat thirty times on each foot. You can also perform this exercise while standing on a small platform, with the toes hanging off the edge. Place a dumbbell over the toes for an added challenge.
Things You'll Need
- Barbell
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