Effective Calf Exercises

The calf is one of the most neglected muscles in fitness. A common sight in many gyms is the muscular weight lifter with big arms, but disproportionately small lower legs. The calf is made up primarily of two muscles. The gastrocnemius is the round, fist-like muscle that sits right on top of the back of the lower leg. The gastroc is what gives well-developed calves their diamond-like shape. The soleus is a flatter, wider muscle that lies underneath the gastroc and is visible from the side. A well-developed soleus gives the calf more overall size and thickness.

Standing Calf Raise

The gastrocnemius is recruited most when the knee is straight. The standing calf raise is a great way to begin calf training and can be performed either with or without resistance. To perform the basic calf raise, stand on a step, with the balls of your feet on the step and your heels hanging off. Lower your heel to stretch the calf, and then push your body up, using the strength of your ankles. Your knees should remain straight. This exercise can be made harder by switching to one foot or by holding a dumbbell.

Seated Calf Raise

This exercise targets the soleus. The seated calf raise is primarily performed with a seated calf machine. Place the balls of your feet on the step with heels unsupported. A pad attached to a weight fits over the thighs. When you contract your calf, your thighs push against the pad and lift the weight. If a machine is unavailable, this exercise can be performed with a dumbbell placed across the thighs.

Toe Raise

The tibialis anterior is an often-ignored muscle that lies over the shin. Training the tibialis anterior will not only strengthen the ankles, but add a more complete look to the entire calf region, especially from the front. The tibialis can be trained easily with an anchored elastic band or weight cable with a soft handle. It's accomplished by sitting on a bench and slipping the band or cable handle over the back of the toes. Pointing the toes stretches the tibialis, and pulling them back contracts the muscle.