The calves are a muscle group that is consists of the gastrocnemius and the soleus. The two muscles are responsible for plantarflexion, or extension of the ankles. The gastrocnemius is more involved during straight-leg plantarflexion, while the soleus is more involved in bent-leg plantarflexion. You can use ankle weights during ankle extension exercises.
Standing Calf Raise
To perform this exercise, first attach the weights around your ankles and place the platform in front of a fixed object. Stand on the platform with your body upright and place your toes on the platform, keeping your heels off the platform. Grab the fixed object with your hands for support. Extend your ankles and rise up on your toes. Bend your ankles and lower your heels until you feel a slight stretch in your calves.
Standing One-Leg Calf Raise
Begin by putting the weights around your ankles. Put the platform in front of a fixed object and stand on the platform with your body upright. Put the toes of your right foot on the platform and keep the heel of your right heel off the platform. Hold the fixed object with your hands for support. Bend your left leg and keep your left foot behind your right knee. Rise up on the toes of your right foot by extending your right ankle. Lower your right heel by bending your right ankle until you feel a bit of a stretch in your right calf muscle. After you complete the target number of reps with your right leg, repeat the movement with your left leg.
Seated Calf Raise
After attaching the ankle weights, place the platform in front of the weight bench. Sit on the bench and place the toes of your feet on the platform, keeping your heels off the platform. Grab the sides of the bench for support. Extend your ankles, rising up on your toes. Bend your ankles, lowering your heels until you feel a slight stretch in your calves.
Seated One-Leg Calf Raise
Put the weights on and the platform in front of the weight bench. Sit on the bench and put the toes of your right foot on the platform and keep the heel of your right foot off the platform. Keep your left foot on the ground. Extend your right ankle, rising up on the toes of your right foot. Bend your right ankle, lowering your right heel until your feel a bit of a stretch in your right ankle. Repeat the movement with your left leg after you execute the desired amount of reps with your right leg.
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