Your calves are made up of three separate muscles: gastrocnemius, soleus and tibialis posterior. These three muscles work together to extend your ankle in a movement called plantar flexion. Making a muscle bigger, a process called hypertrophy, requires that you exercise your calves using multiple sets of six to 12 repetitions using a moderately heavy weight. Perform exercises for your calves once or twice a week on nonconsecutive days. You may choose from numerous exercises.
Standing Calf Raises
The standing calf raise is normally performed using a specially designed exercise machine. Stand with the balls of your feet on the footplate and your shoulders under the pads. Stand so your knees are slightly bent. Lower your heels as far below the level of your toes as possible and then push up onto your tiptoes. Lower your heels back down and repeat. If you do not have access to a calf raise machine, you may perform this exercise by standing on the edge of a sturdy step and holding a weight in your hands.
Seated Calf Raises
Seated calf raises target your soleus muscle, which is located in the lower part of your calf. This exercise is usually performed using a seated calf raise machine. Sit with the balls of your feet on the edge of the footplate and the leg pad resting across your bent knees. Your shins should be perpendicular to the floor. Lower your heels as far below your toes as you can and then press up onto your tiptoes. If you do not have access to a seated calf raise machine, you may perform this exercise by sitting on an exercise bench and resting a weight on your bent legs. Place a stable, 4-inch step under the balls of your feet to increase the stretch at the bottom of the movement.
Goose Steps
The goose step is a traditional calf-building exercise that was favored before calf raise machines became common in most gyms. Rest and hold a loaded barbell across your shoulders. With your feet close together and your legs straight, rise onto your tiptoes. Keep your ankles extended and walk around your training area until you are unable to keep your heels off the floor. Lower your heels to the floor, rest a moment and then repeat.
Ankle Jumps with Jumpsoles
Jumpsoles are platforms that strap on over the front of your regular workout shoes to make your calves work harder than usual. They are popular with bodybuilders and athletes looking to maximize their calf development. Jumpsoles elevate your forefoot so that your heel is off the floor while you work out. This increases calf-muscle activation in all running and jumping activities. With your Jumpsoles securely fastened, stand with your feet together and your hands by your sides. Bend your knees slightly and jump straight into the air. Focus on using your ankles as much as possible and minimizing the use of your knees. Continue jumping until your calf muscles begin to fatigue. Rest a moment and then repeat.
If you do not have Jumpsoles, you can also perform this exercise by staying on your tiptoes and not allowing your heels to touch down between repetitions.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building"; Robert Kennedy; 2008
- "Jumping Into Plyometrics"; Donald A. Chu; 1998
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