For strong, toned legs and calves you should perform leg exercises three days a week. Because so many leg exercises exist that you can do, it may be difficult to choose. However, if you want to strengthen your calves, there are not as many exercises that target the lower leg. Try exercises that target the calves primarily and exercises that use them in conjunction with the rest of your leg muscles to work your entire lower body.
Plie Squats
The plie squat exercise works the muscles of your quads primarily but also hits your calves, glutes and hamstrings, according to Body Building. The outer thighs are also utilized, but if your inner thighs are tight, you may feel something there as well. Basically, the plie squat works your entire lower body with the exception of your inner thighs. Stand in with your feet spaced wider than shoulder-width apart and your toes pointing outward. Tuck in your pelvis and bend your knees to squat toward the floor. Keep your back flat and try to center your weight on your heels. Activate your calves by pressing through your heels to stand back up. You can also rise onto the balls of your feet to add a calf raise and further engage your calf muscles.
Single-Leg Calf Raises
Single-leg calf raises target your calves, but because you stand on one leg, only your core and leg muscles will work hard to keep you balanced. This is a good variation because neither calf muscle has the opportunity to lift more of your body weight than the other. Stand on your right leg with your hands on your hips and lift onto the ball of your foot. Lower your body back down to the floor to finish one rep. Hold onto a wall or chair for balance, if necessary. Other variations include hanging the heel of your foot off an aerobic step or stair to increase the exercise's range of motion.
Ankle Flexion
Ankle flexion refers to the movement when you pull your ankle up toward your shin, called dorsiflexion. Pointing the toes down is also flexion, but that movement is called plantar flexion. Typically, ankle flexion refers to dorsiflexion, as that is commonly what people think of when told to flex their foot. Ankle flexion works primarily the calves and shins. Sit on the floor with a cable or resistance band wrapped around the ball of your foot with your leg straight. Pull your foot back to dorsiflex it against the resistance of the band and work your muscles. Point your toes again to finish one rep. Work one leg at a time and do an equal number of reps. Work up to two sets of 20 of all of these exercises.
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