The standing calf raise strengthens and tones the muscles in the back of your calf called the gastrocnemius and soleus. Other calf exercises also target and tone these muscles so you can easily replace the standing calf raise in your workout. Always warm up before a calf workout to loosen your muscles and prevent injury.
45-Degree Calf Press
The 45-degree calf press can be done using a seated lever leg press machine or specialized calf press equipment. Set an appropriate weight and sit on the machine with your back against the support. Place your toes and the widest part of your feet on the lower edge of the platform in front of you. Your legs should be extended with your heels off the platform. Keep your legs extended throughout the exercise. Push the platform up by extending your ankles as far as possible. Lower and repeat. Do 12 to 20 repetitions.
Seated Calf Extension
The seated calf extension is done with a specialized machine found in many gyms. Set an appropriate weight and sit in the seat, placing your toes and the widest part of your feet on the platform in front of you. Keep your legs extended throughout the exercise. Grasp the handles at your sides for support and push your toes forward by extending your ankles as far as possible. Return by bending your ankles until you feel a slight stretch in your calves. Repeat 12 to 20 times.
Donkey Calf Raise
The donkey calf raise is performed on a weighted sled machine. Pick your weight and position yourself in the machine by bending your body forward at a 90-degree angle with your lower back under the upper pad and your elbows and forearms resting on the front support pad. Place the widest part of your feet on the lower platform so your legs are extended. Keep your legs straight throughout the move. Lift your heels as high as possible by extending your ankle. Lower your heels until you feel a slight stretch in your calves. Do 12 to 20 reps.
Seated Calf Raise
The seated calf raise can be done using a lever seated calf raise machine or by placing dumbbells on your knees. Pick an appropriate weight and sit facing the weighted lever. Place the widest part of your feet on the platform below the seat, bend your knees and position them under the padded lever. Your heels should be hanging off the edge of the platform. Push your heels up slightly to release the support lever. Begin by lowering your heels toward the floor until you feel a slight stretch in your calves. Pause briefly and raise your heels by extending your ankles as high as possible. Lower and repeat for 12 to 20 reps.
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