How to Exercise Calf Muscles in the Gym

Building strength throughout the body creates a symmetrical look and prevents injury. To exercise the calf muscles, understand that calves are actually two large bulky muscles. The outer one is gastrocnemius and the inner sheath, soleus. The two overlap like two large flower petals.Strong calf muscles help you climb stairs, run sprints, out jump opponents in basketball and stand on your toes to get that book on the topmost shelf.

Difficulty: Moderate

Instructions

1. Begin with a passive, non-bouncing stretch at the wall. Place both hands on the wall, with your chest facing toward it. Step both feet back so that your legs are straight. Now step the right foot forward so the toe is on the wall and heel on the floor. Bend the front knee and draw your chest toward the wall. Remain for 20 to 30 seconds without bouncing. Feel an obvious stretch in the calf muscles. Repeat on the left side.

2. Proceed to the leg press and start with very light weights first: a 10-pound plate on each side. If you are very small, use less weight. Sit in the chair and set your feet flat on the platform so your knees are bent and feet are hips-width distance apart. Make sure your knees are tracking directly over the ankles.

3. Lift the toes off the platform so that you are digging your heels into the platform. Exhale and straighten the legs by pressing the heels down, extending until your legs are almost straight. Lower down by bending the knees and then setting both feet flat on the platform. Repeat this slowly for 7 to 10 repetitions. Rest. Do 1 more set and rest.

4. Continue by going to the calf raise machine that is a platform that can be elevated above the floor a foot or higher from the floor. There is a handle on either side of it that can be grasped. Start with no weights. Stand on the tips of your toes until your legs are straight. Holding the bars, slowly lower your heels down until they are hanging below the edge of the platform. Repeat this slowly for 7 to 10 repetitions. Rest. Do one more set and rest.

5. Stand on the calf raise platform with the ball of each big toe on the edge of the platform so that your heels are hanging off the edge. Hold the 2 bars with each hand and keep the chest well lifted, drawing the lower abdominal muscles in towards the spine. Add very light weight to the calf raise: 5 to 10-pound plates on each side. Repeat the exercise as before for 2 sets. Rest.

6. Stand at the wall and repeat the opening calf stretch for 20 to 30 seconds for each foot. These foundational exercises will create functional strength in the calves and give them a well-defined look.

Tips & Warnings

• If you are not conditioned to working out, work slowly and do not overdo it by lifting the heaviest weights. It is better to do 2 or 3 sets of 10 to 12 repetitions of an exercise rather than 5 repetitions of a very heavy weight.
• Do not bounce in the stretching or any of the exercises. Ballistic (bouncy) movements can injure ligaments by tearing them from the jerky movement.
• If you have neck, low back, knee, or calf muscles injuries, work with a personal trainer with training in injury rehabilitation.

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