Double Leg Calf Raise

by Aubrey Bailey, Demand Media
    Head out in your shorts and show off your toned calf muscles.

    Head out in your shorts and show off your toned calf muscles.

    Toned, lean muscles are high on the priority list for many women. If you are looking for an easy way to build sexy calves, try the double leg calf raise. This exercise can be performed at the gym, in your home or even in a stairwell on your lunch break at work.

    Calf Raises: Stairs

    Step 1

    Stand with the balls of your feet on the bottom step and heels hanging off the edge. Hold on to the railing if needed to help keep your balance.

    Step 2

    Keeping your knees slightly bent, lower your heels down until you feel a slight stretch along the back of your calves: This is your starting position.

    Step 3

    Press down through your toes, lift your heels and raise yourself up as high as possible on the balls of your feet. Hold for two to three seconds, then lower back down. Repeat 10 times and work up to three sets in a row.

    Calf Raises: Barbell

    Step 1

    Hold a barbell across the back of your shoulders, gripping the bar with your hands shoulder-width apart and palms facing forward.

    Step 2

    Stand with your feet shoulder-width apart and knees straight -- not locked -- and toes pointed forward.

    Step 3

    Press down through the balls of your feet and lift your heels as high as possible. Hold for two to three seconds, then lower back down. Repeat 10 times and work up to three sets in a row.

    Calf Raises: Dumbbells

    Step 1

    Hold a dumbbell in each hand with your arms resting by your sides.

    Step 2

    Stand with your feet shoulder-width apart, knees straight -- not locked -- and toes pointed forward.

    Step 3

    Raise up on the balls of your feet as high as possible. Hold for two to three seconds, then lower back down. Repeat 10 times and work up to three sets in a row. Progress to dumbbell calf raises on the stairs as strength improves.

    Tip

    • Progress to one-legged calf raises to advance this workout. Target different calf muscles by turning your toes slightly inward, then slightly outward as you perform heel raises.

    Warning

    • Stop exercising if you feel pain with heel raises. Use a spotter when performing calf raises with a barbell.

    About the Author

    Aubrey Bailey has been writing health-related articles since 2009. Her articles have appeared in "ADVANCE for Physical Therapy & Rehab Medicine." She holds a B.S. in physical therapy and Bachelor of Arts in psychology from the University at Buffalo, as well as a post-professional Doctor of Physical Therapy from Utica College. Dr. Bailey is also a certified hand therapist.

    Photo Credits

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