The calves comprise two muscles. The gastrocnemius is located at the back of the lower leg. The muscle consists of a medial, or inner, head, and a lateral, or outer head. Underneath the gastrocnemius is the soleus. The calves as a whole function to extend the ankles. The gastrocnemius is more involved during straight-leg ankle extension, while the soleus is move involved during bent-leg ankle extension. To maximize development in the calves, you should perform both straight-leg and bent-leg ankle extension. For each exercise, you should do two or three sets of eight to 12 reps.
Standing Smith Machine Calf Raise
To perform the Smith machine calf raise, first position your upper back under the machine bar and grasp the bar using an overhand grip that is slightly wider than shoulder-width. Position your toes on the edge of the platform. Release the bar from the machine. Extend your legs and stand on the platform with your body upright. Extend your ankles and rise up on your toes, contracting your calves. Bend your ankles and lower your heels until you feel a bit of a stretch in your calves.
Donkey Machine Calf Raise
To execute the donkey machine calf raise, begin by putting your lower back under the machine and putting your toes on the edge of the platform. Hold the machine handles with an overhand grip for support. Extend your ankles and rise up on your toes. Contract your calves and then lower your heels until you feel a slight stretch in your calves.
Seated Machine Calf Raise
To perform the seated machine calf raise, first sit on the machine seat and position your thighs under the machine pads. Position your toes on the edge of the platform. Grab the machine handles for support. Release the lever and bend your ankles to lower your heels until your feel a bit of a stretch in your calves. Extend your ankles and rise up on your toes. Contract your calves and then repeat the movement.
Seated Machine Toe Press
To execute the seated machine toe press, begin by sitting on the machine seat and putting your toes on the edge of the platform with your legs straight. Hold the machine handles for support. Extend your ankles and push the platform forward, contracting your calves. Bend your ankles to move the platform toward you until you feel a slight stretch in your calves.
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