Tone Up Those Calf Muscles

The calf muscle is a pair of muscles called the soleus and the gastorcnemius, both which need a few different exercises to specifically target. The calf is an important muscle group to increase mobility, and also plays a huge role in running, jumping, and walking. In order to remain resilient and mobile, strong calf muscles are needed, and the most effective way to keep them in shape is through calf exercises.

There are many different calf exercises that will target both muscle groups (gastorcnemius, soleus) of the calf. Below are listed a few of the most common calf exercises and any type of equipment that is necessary associated with each exercise.

Single Leg Calf Raises: This is an exercise that isolates the calf muscle in each leg. It requires that each legs calf muscle do the work without any help from the other, so that a weaker muscle cannot depend on the other. It can be one of the most intense and focused calf exercises out there. To do a single leg calf raise, simply stand on a calf block or step with a dumbbell in hand on the same side as the leg you are working out. Then extend the ankle as high as it can go, lower it as far down as possible, and then up again. Repeat this ten to twenty times and feel it burn.

Calf Press: This exercise must be done with a leg press machine. Simply sit on the leg press seat with your back against the support and legs straight with your feet on the lifting platform. Then, using only your calf muscles, extend the weight up by extending the ankles as far as you can. Lower to a relaxed position. As you do this exercise, your quadriceps will be worked out as well because your legs will be slightly bent feeling parts of the lift in your upper leg.

Calf Raises: This is the most common of all calf exercises, partly because of all the different forms and practices it allows. All the exercises, however, are the same basic motion. The standing calf raise is the most common variation. Simply take a barbell with light weight and rest it on the top back part of the shoulders. You may consider using a squat rack to keep the weight up safely where you can use it without the stress of lifting it above your waist. Step onto the calf block with the balls of your feet and toes on the block with your heals and arches extended off. Raise the heels as high as possible while pressing the weight upward in motion, then lower the heels as far as your calf muscles will stretch, exerting the muscles through their full range of motion.