The calves are a group of muscles on the back part of the lower leg. Several muscles make up the calf, but the two main muscles are the soleus and gastrocnemius. The gastrocnemius is the larger of the two and is located approximately in the middle of the leg. It has two heads and and is layered on top of the flatter soleus muscle. Because the calf muscles are used so much during everyday activity, you need to perform many repetitions of each exercise to enlarge the muscles. Using more resistance or weight with fewer repetitions will make the muscles stronger but not bigger. In many ways, calf size is determine by genetics, so the growth in your calf muscles from exercising may be limited.
Standing Dumbell Calf Raises
You will need two barbells of equal weight to perform this exercise. Use a weight that you can hold in your hands for multiple repetitions without straining your arms. To begin the exercise, stand with your feet shoulder-width apart, a dumbbell in each hand. Raise your heels so you are elevated onto your toes. While you are on your toes, flex your calf muscles a bit more and hold that position for several seconds, and return to your original position. The up and down movement is one repetition. Perform three to four sets of 20 to 30 repetitions each for this exercise. If you find you get fatigued doing that many repetitions, use less weight. Another variation of this exercise is performing it on a stair or raised platform with your heel hanging over the edge of the step. If you perform this variation, use only one dumbbell at a time and use your other hand to hold onto a wall or other sturdy structure for balance and support. Do three sets of 20 to 30 repetitions for each side.
Calf Press
The calf press requires a leg press machine to perform. The weight you use should be light enough that you can achieve a full range of motion and repeat the exercise for up to 40 to 60 repetitions. After placing the proper weight on the machine, sit on the seat and place your feet on the weight platform with your feet shoulder-width apart. The balls of your feet and toes should be on the edge of the platform, so your heels are hanging off the edge. Push the weight away from you by flexing your calves, being sure to hold onto the handles next to you for support. Extend your toes as far away from as you can, ensuring you achieve a full range of motion. Hold that position for several seconds, flexing your calves, then return to your original position. Do three sets of 15 to 20 repetitions each.
Seated Calf Press
The seated calf press is a variation of the standing dumbbell calf press, but it requires a machine specifically built for seated calf raises, which most gyms have. The weight you use should be light enough that you can achieve a full range of motion and repeat the exercise for up to 40 to 60 repetitions. Sit on the machine and place your knees under the padded lever. Place your toes and the balls of your feet on platform in front of you. Release the safety lever and let the weights onto the top of your leg. Lift the weight by pushing up with your calves, pausing at the top of the exercise to further flex your calf muscle. Hold that position for several seconds, and lower the weight to the starting position. Perform three to four sets of 15 to 20 repetitions each.
Donkey Calf Press
This exercise exercise requires a partner who will be sitting on your back, so they shouldn't weigh too much. To begin the exercise, place your hands on the back of a sturdy chair, grabbing the top of the chair firmly. Lean forward so your upper body is almost parallel to the ground. Your knees should be slightly bent and your feet should be shoulder-width apart. Have your partner get on top of your back so they are sitting just above your tailbone and their legs are dangling on either side of your hips. Have them place their hands on your upper back for support. Once they are firmly in place, start the exercise by flexing your calves and raising up on your toes as high as you can. Once you have reached the apex of the movement, hold that position for several seconds and return to your original starting position. Because the weight of your partner will vary, do as many repetitions as you can without losing proper form and straining.
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