Calves are often forgotten in workout sessions, but developing these lower leg muscles can mean the difference between ordinary and extraordinary legs. Perform a calf-strengthening workout at least twice a week, along with a full-body strength training session. Allow a muscle group at least a full day of rest from strength training to allow muscle recuperation. Along with strength training exercises, complete a minimum of 2.5 hours a week of moderate aerobic activity, as recommended by the Centers for Disease Control and Prevention.
Floor and Step Calf Raises
Perform calf raises on the floor or on the edge of a stair or aerobic step to strengthen and tone your calves. Add free weights to this exercise for even more resistance to further develop your calves. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. Raise your heels up and down to target your central calves. Point your toes inward to target your outer calves or point your toes outward to concentrate on your inner calves. Perform three sets of 10 to 15 repetitions of either type of exercise.
Smith Machine Raises
Use a Smith machine to add even more resistance to your calf workout. Squat under the bar of a Smith machine to place the bar across your lower shoulders. Place a step beneath the bar and stand on the step to further develop your calves. Raise up on the balls of your feet and lower your heels for three to four sets of 10 to 15 reps.
Calf Raise Machine
Use a seated calf raise machine to strengthen your calves while sitting in a basic seated position, with your knees bent and feet on the foot rests of the machine. With additional plate weight on the weight bar if necessary, raise and lower your heels for three to four sets of 10 to 15 repetitions. Or try a calf raise machine that keeps your legs straight throughout the exercise. This machine implements the same principle as the classic seated calf raise machine, but you stretch out your legs and push your feet against the foot rests at the opposite end of the machine.
Step Jumps
Use an aerobic step to perform a jumping exercise to develop your lower legs. Step up on the step with one foot, then push off forcefully. Switch the position of your feet while in mid-air to land on the step with your opposite foot and your other foot on the floor behind you. Perform three sets of 15 to 20 jumps on each foot.
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