The calves are sometimes an overlooked muscle group when it comes to strength training. In many sports, strong calves can make a big difference in your athletic performance. And, if you are a bodybuilder, underdeveloped calves become an obvious flaw if your quadriceps and hamstrings are defined and proportionately bigger than your calves. Make calf exercises a regular part of your workouts to develop this important muscle group. The calves are powerful and resilient and can be worked out with a high amount of weight and repetitions. Just be sure to stretch the muscles plenty before, during and after an intense calf workout.
Stretching
It is important that you properly stretch the calf muscles before, during and after your workout. Calf muscles can tighten and cramp up easily if they are worked too strenuously without being stretched. To stretch the calves, lean against the wall with your hands, and step back with one leg. Place the heel on the ground and lean into the stretch until you can feel your calf muscle being pulled gently. Switch sides and repeat. Hold the stretch for at least 15 to 20 seconds. You should do this light stretch after each calf muscle exercise.
Standing Calf Raise
Properly position yourself on a standing calf raise machine. Adjust the shoulder padding lever to fit your height and stand on the platform with your toes. The heels must be clear of the platform. Firmly grasp the handles near the shoulder padding. This is your starting position. Begin raising your body up by extending your feet. Exhale on the way up. You should be standing only on your toes at the top of the movement. Hold for one count and squeeze your calves as hard as you can. Release and slowly lower yourself back down, lowering the heels slightly past the level of the platform. Inhale on the way down. Do two to three sets of 12 to 15 repetitions.
Single Leg Calf Raise
Stand on the edge of a step, preferably with a railing nearby to hold on to for balance. Your heel must be clear of the step. Lift your right foot off the step and cross it behind your left leg. Slowly lower yourself until your heel is below the edge of the step, then press up and raise your body until your foot is fully extended. Exhale on the way up and hold for one count at the top of the movement to contract your calf muscle. Slowly lower yourself back down and inhale. Repeat 10 times, then switch legs. Do two to three sets with each leg.
Leg Press Calf Raises
Position yourself in a seated leg press machine and plant your feet on the platform about shoulder-width apart. The heels of your feet should be off the platform. Push the platform up and release the safety mechanism on the machine. Slowly lower the platform until your feet are perpendicular to your legs. Press the platform up, fully extending your feet forward. Exhale as you press up and hold for one count at the top of the movement. Contract your calf muscles, then release and slowly lower again as you inhale. Do three sets of 12 to 15 repetitions.
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