To work your calves, you need to hit the back and front of your lower legs. The tibialis anterior muscle is rarely included in a calf workout; however, your calves won't develop evenly if you don't do exercises specifically for this muscle. A calf workout targets the gastrocnemius and soleus muscles on the rear of your lower leg. Perform three sets of 12 repetitions.
Gastrocnemius Exercises
Target your largest rear calf muscle, or gastrocnemius, with such exercises as the calf raise. For a more difficult variation of the calf raise, perform the single leg forward angled calf raise. This exercise uses a Smith machine for balance and challenges one leg to raise your bodyweight. The higher the angle, the more weight your leg lifts. To begin, grip the bar of the Smith machine with your hands shoulder-width apart and your arms straight, as if you're going to do a pushup off it. Keep your back straight and your body angled forward so your arms are perpendicular to your chest. Then, bend one knee back and rise onto the toes of your standing leg. Complete 12 reps per leg.
Soleus Exercises
Your other rear calf muscle, or soleus, is closer to your ankle. Seated calf raises better target your soleus. To perform a seated calf raise with a Smith machine, sit in front of the bar with your feet on an aerobic step. The step is directly under the bar and the bar rests on your thighs near your knees. Begin with your heels off the edge of the step. Raise your heels, lifting the bar on top of your lap. Adjust the weight of this exercise by sliding weighted plates onto each end of the bar. Use sufficient weight to tire your calves on the last rep.
Tibialis Anterior Exercises
To target the front of your calves, perform reverse calf raises. Instead of rising on your toes, you lift your toes to balance on your heels. This action, called dorisflexion, engages your tibialis anterior. Use the Smith machine and aerobic step from your seated calf raises to perform Smith reverse calf raises. Stand with your toes off the front edge of the step pointing at the floor and the bar across your upper back. Then, lift your toes toward the ceiling.
Jumping Exercises
Jumping exercises work all your calf muscles. The gastrocnemius and soleus muscles work to propel your body into the air, and the tibialis anterior works when you lower your body during the preparation and landing. For example, perform the single leg push off. This exercise requires an aerobic step. Begin with your right foot on the step and your left foot on the floor. Hold your arms at your sides, bending your knees to prepare. Swing your arms into the air as you jump off both feet. Point your toes in the air and land with both feet on the step. Switch legs.
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