The gastrocnemius is a heart-shaped muscle in the calves. It is the largest and outermost of the calf muscles, so this muscle determines the shape of your calves. The gastrocnemius is not the only muscle of the calf, but certain exercises target this particular muscle so that you can perform a workout only for the gastrocnemius.
One-Leg Calf Raise
The one-leg calf raise targets each gastrocnemius individually because you stand on one leg. By using an object to stand on like an aerobic step or calf block, you get the largest possible range of motion. To perform this exercise, stand with one heel off the edge of the step or block and hold onto a wall or sturdy object for balance. Rise onto the ball of your foot and then lower down, dropping your heel lower than the step or block. Alternate between doing 15 reps for one workout and five to 10 reps in the next workout. Do a complete set on both legs. Repeat for three to four sets.
Standing Calf Raises on a Machine
The standing calf raise on a machine is an exercise that lets you lift heavy weights. The weight stack and stability of the machine make it easy to use the maximum amount you can handle for building up your gastrocnemius. To perform this exercise, stand on the footrest with your heels hanging over the edge, and put the top of your shoulders against the shoulder pad. Lift onto the balls of your feet, which raises the shoulder pad connected to the weight stack via pulleys. Lower back down. Alternate between doing 15 reps for one workout and five to 10 reps in your next workout. Perform three to four sets.
Dumbbell Calf Raises With Exercise Ball
The dumbbell calf raises with exercise ball is a unique calf exercise that challenges you to maintain balance. Putting your weight against a rolling exercise ball makes it harder to do the exercise. To begin, stand facing the wall and lean forward to hold the exercise ball against the wall at chest height. Put your arms against your sides as you hold a pair of dumbbells in your hands. Your body should make a straight line at a slight angle toward the wall, so adjust your feet if this is not the case. Then, lift onto the balls of your feet. The ball rolls a little as you raise and lower your heels. Perform three to four sets of this exercise. Alternate between doing 15 reps for one workout and five to 10 reps in your next workout.
Walking Lunges
Three exercises that isolate the gastrocnemius are enough for a targeted workout, but you can include other exercises that work the gastrocnemius indirectly as part of a calf workout. Walking lunges work the calves but target the thighs and glutes. You exercise your entire lower body with this exercise. To begin, stand with your feet together holding a pair of dumbbells at your sides, and take a big step forward with your right foot. Lift your left heel and bend your knees as you lower into a lunge, keeping your back upright. Push off the ball of your left foot and walk forward into another lunge. Alternate between doing 15 reps for one workout and five to 10 reps in your next workout; count each step as only half a rep. Perform three to four sets.
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