Soleus

Machine Seated Calf Raises

Difficulty: Beginner

  1. Get comfortable on the machine, then place your lower thighs beneath the padded lever. Place your toes and the balls of your feet onto the foot supports.
  2. Prevent the weight from slipping forward by gripping the handles, and release the safety bar. Lower the weight until your calves are extended.
  3. Push your heels up to lift the padded lever and hold the contracted position, then slowly lower back down to the starting position. Repeat.

Barbell Calf Jump

Difficulty: Advanced

  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Shift your weight onto the balls of your feet and raise stay flat footed. Using your calf muscles, mimic a jumping motion but don't leave the floor.
  3. Explode onto your tip toes and hold for a second.
  4. Bring your heels back to the floor then initiate the next rep.

Barbell Seated Calf Raise

Difficulty: Beginner

  1. Start by sitting on a bench with a barbell resting on your knees. Your feet should be flat on the ground, about hip-width apart.
  2. Place your hands on the barbell for support, and lift your heels off the ground.
  3. Hold this position for a moment, then slowly lower your heels back to the ground.

Dumbbell Seated Calf Raise

Difficulty: Beginner

  1. Start by sitting on a bench with your feet shoulder-width apart and a dumbbell in each hand placed on each leg.
  2. From this starting position, raise your heels as high as you can by pushing up through your toes.
  3. Slowly lower your heels back down to the starting position, and repeat for the desired number of repetitions.