The calf is made up of the large, double-headed gastrocnemius muscle and the smaller underlying soleus. Both of these muscles work together to raise the heel, known as plantar flexion, and carry the body in a vertical plane. You see the gastrocnemius when you straighten your leg and flex your calf. The soleus is activated when you bend your knee and is not visible on the surface of the leg. A regular exercise program can improve muscular performance and result in larger muscles, enhanced power and greater strength.
Sinlge-Leg Calf Raise
The single-leg calf raise works both heads of the gastrocnemeus. By only using one leg at a time, you are stressing the muscle beyond what it is accustomed to. Stand next to a sturdy chair or counter for balance. Place one foot onto a block or step so that only the ball of your foot is in contact. Leave the other foot resting behind the supporting leg. Slowly raise your body weight on the ball of your supporting foot. At the top of the movement, contract the calf and hold for a count of two, then slowly lower back down. Perform 15 repetitions, then switch legs.
Seated Heel Raise
The bent-knee position of this exercise targets the soleus muscle. Sit tall at the edge of a chair with knees bent and feet flat on the floor in front of you. Place your hands on your knees, palms down. Slowly raise your heels as high as possible. Use your hands to resist the upward movement of your legs. Contract the calf and hold for a count of two at the top of the movement, then slowly lower back down. Perform 20 reps.
Toes-Out Heel Raise
Performing a heel raise with the toes out isolates the medial, or inside, head of the gastrocnemeus. Stand tall with feet together, heels touching, and toes pointed outward at 45-degree angles. Slowly raise your body weight on the balls of your feet. Contract the calf and hold for a count of two at the top of the movement, then slowly lower down. Perform 20 reps.
Toes-In Heel Raise
Performing a heel raise with toes in isolates the lateral, or outside, head of the gastrocnemeus. Stand tall with feet hip-width apart, toes turned inward at 45-degree angles. Slowly raise your body weight on the balls of your feet. At the top of the movement, contract the calf and hold for a count of two, then slowly lower down. Perform 20 reps.
Squat Jumps
The squat jump is a plyometric exercise. Plyometrics are popular in sports training to increase muscular power. The squat jump utilizes both the gastrocnemeus and soleus as well as the quadriceps, hamstrings and glutes. Start in a standing position with feet hip-width apart. Lower your body by bending your knees to 90 degrees. Explode upward as high as possible and drive your arms upward. Upon landing, spring back up. Begin with 15 reps per session, and add reps as your stamina increases.
Jumping Rope
Jumping rope is an excellent exercise for adding strength and endurance to the calf muscles, not to mention a great aerobic workout. Combined with the other exercises, a five-minute routine will yield effective results.
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