Calf Strengthening Exercises

Strong calves increase athletic capability and help people accomplish their activities of daily living. The calves, located below the knees on the backside of the legs, consist of two muscles. The gastrocnemius attaches behind the knee and at the top of the heel; the soleus lies deeply beneath the gastrocnemius on the lower half of the calf. Both muscles extend the feet and flex the toes.

Stair Calf Raises

Place the balls of your feet on a stair or on a step-up block (at least four inches high). Make sure your heels and the arches of your feet are not on the stair. Lower your heels toward the ground and stop when you feel a stretch in your calf muscles. Pause for two seconds. Push up through the balls of your feet and lift as high as possible on your toes. Hold in the lifted position for three seconds. Lower your heels and repeat the exercise until you complete 15 repetitions.

Seated Calf Exercise With Band

Use resistance tubing or a Thera-band to create tension during this exercise. Sit on the edge of chair and place both of your feet on the ground. Lift your right foot and place the midsection of the band under the ball of your foot. Hold onto the band's handles. Sit back in the chair. Lift and straighten your right leg. Push your toes forward and pause for three seconds when you can't push any further. Return your foot to the start position and repeat until you complete 15 repetitions. Alternate legs. Pull the band closer to you to increase intensity during the exercise.

Single-Leg Calf Raise With Weights

Grab two 5-lb. weights. Bend your elbow slightly and rest your arms by your side. Stand with your feet shoulder-width apart and maintain a soft bend in your knees throughout the exercise. Lift your left foot and shift your weight to your right foot. Push up through your right heel and stop when you're on the ball of your foot. Hold for three seconds and lower toward the ground. Stop right before your heel touches the ground and repeat the exercise. Switch feet after you complete 15 repetitions.

Isometric Calf Raise

Bend your knees slightly and stand with your feet shoulder-width apart. Turn your feet outward an inch on each side. Lift onto the balls of your feet and pause when you can't lift any higher. Hold in this position for one minute and then lower your feet to the ground.