Standing Calf Raises
The largest muscles of the calf (the soleus and gastronemius) function to extend the ankle, and are therefore crucial to walking and running. Like the abdominal muscles, these two muscles can be trained more often than most muscle groups of the body. For larger, stronger calves, try working them for 10 - 15 minutes, two to three times per week.
Most gyms have a variety of sitting and standing calf machines. For maximum extension, nothing beats a standing calf raise. Be sure to stretch the calves between sets.
On a standing calf machine, position your legs with the widest part of your feet along the front rim of the base. Position your shoulders at the middle of the shoulder rest. Move into a standing position with your knees just short of locked out.
Using movement only at the ankles (and without moving your knees), slowly raise up until the calves are completely contracted, hold for a second or two, then return to the lowest position. Repeat for 10 - 16 repetitions, stretch the calves, then perform two to three more sets.
