Lateral raise

One of the best ways to increase calf size is to do standing calf raises . This exercise emphasizes the gastrocnemius, the largest muscle in the calf. It can be done with or without weights.

Laskowski, M.D.: The calf raise is an exercise you can do with dumbbells to work the calf muscles. The calf muscles are located in the back of the lower legs. Strengthening your calf muscles with the calf raise exercise will help protect your Achilles tendon and calf from injury .

Calf raises are great for boosting ankle stability and overall balance. Plus calf strength! Reps/sets for best results: Start with two sets of 10 to 15 reps , resting 30 to 60 seconds between sets. You should feel a burn (but not pain) by the end of each set; if not, up your rep count, Baston says.

The standing barbell calf raise helps target the lower leg muscles and build stronger legs . Steps : 1.) Start of by placing a block or two free weight plates on the floor, then placing a weighted barbell across your back and step up so that the balls of your feet are on the block.

Standing calf raises are probably the most common calf exercise and can be one of the most ineffective , too. Performing calf raises from the floor prevents your muscle from moving through its full range of motion, Chan says.