The calf muscles of the lower leg are responsible for pointing your toes (plantar flexion) and flexing your foot back (dorsiflexion). They also move your ankle in all other directions. The calf muscles include the gastrocnemius, soleus, anterior (front) tibialis, posterior (rear) tibialis and peroneus.
Calf Raises on a Dumbbell
The calf raises on a dumbbell work the rear muscles of the calves, particularly the gastrocnemius and the soleus. The exercise is performed with one leg at a time. The ball of one foot will be standing on the bar of a dumbbell and the other knee bent slightly to hold the foot in the air. Begin the exercise by standing with your right foot on a dumbbell as described with your heel lowered toward the floor. Be sure to hold on to something to maintain your balance. Rise up onto the ball of your right foot to work your calf, and then lower yourself slowly back to the starting position. The dumbbell will try to roll away, which will engage more of your calf muscles to stabilize your leg during the exercise.
Reverse Calf Raises
The reverse calf raises target the tibialis anterior. Unlike the calf raises that involve lifting your heels, the reverse calf raises involve lifting the balls of your feet. Do the exercise standing on an aerobic step, stair or bench next to a wall or rail that you may hold to keep your balance. The feet are positioned so that the heels are on the platform of your choice, but the toes and the balls of your feet should hang over the edge with the toes pointing toward the floor. Then, raise your toes up into the air toward the ceiling, but be sure to stand up straight without leaning backward. Lower the toes back toward the floor to complete a reverse calf raise.
Inversion With Ankle Circles
The muscles of the calves also allow you to invert and evert your ankle, which involves moving the ankle to the sides. The inversion exercise involves both inversion and eversion of the ankle. The exercise may be done lying on your back, seated in a chair or standing, though sitting or lying down will be easier. Begin by raising one foot a few inches into the air from whatever position you take. Then, rotate your ankle inward and outward by making circles in each direction. Next, write the alphabet in the air as if your big toe were a pen.
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