The calf consist of two major parts--the gastrocnemius and the soleus. The gastroc, as it is commonly called, is the upper part of the calf and the soleus is in the lower region. If you are trying to beef up this area of your body, performing several calf muscle building exercises will help. Use the heaviest weights you can handle with each exercise.
Calf Raises
Calf raises are one of the most common calf exercises. Use a step to get a fuller range of motion. Hold dumbbells in your hands and stand on the step with your heels hanging over the edge. Keep your legs straight and raise yourself on the tips of your toes by contracting your calf muscles. Squeeze and hold for a full second, then slowly lower yourself until your heels are below the step. Perform 10 to 15 reps and repeat for three sets.
Leg Press
A leg press machine works the thighs and buttocks and can also work your calves. Sit on the seat of the machine and place your feet on the bottom of the platform with your heels hanging off the edge. Push the platform up in the air by contracting your calves. Squeeze for a second and slowly lower the platform until your toes are facing you. Hold this position for a second and repeat. Do 10 to 15 reps and repeat for three sets. Keep your knees straight when you push up and slightly bend them when you lower the platform.
Seated Calf Raises
Seated calf raises are done on a calf raise machine. Sit on the seat with the balls of your feet on the platform and your thighs pressing against the padded support. Push down on the platform with the balls of your feet and lift your heels up in the air. Squeeze for a second and slowly lower the weight until your heels are lower than parallel with the rest of your foot. Repeat for three sets, doing 10 to 15 repetitions for each set.
Single Leg Calf Raise
You can do single leg calf raises on a step, which will put more emphasis on your calves than doing them both at the same time. Stand on the ball of your right foot with your heel hanging over the edge. Wrap the top of your left foot over your right calf and lift your body by elevating your right heel up in the air. Lower yourself until your heel goes below the step and repeat. Do 10 to 15 repetitions per set and complete three sets for each side. Hold a dumbbell in one hand for added resistance. With the other hand, lightly hold on to a stationary object for balance.
Farmer's Walks
Farmer's walks are done with the aid of dumbbells. Hold the heaviest dumbbells you can handle in your hands with your arms down at your sides. Come up on the tips of your toes and take 10 to 15 steps across the floor of the gym. Walk back to your starting point, rest and repeat three two more times.
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