Even experienced lifters struggle to build their lower legs, but it IS possible to develop them. You're already familiar with basic straight-knee calf work, like the standing calf raise. And you're also well aware of bent-leg, seated calf raises.
That's a good start. There's a reason to do both types:
Your calves are made of the gastrocnemius complex and the soleus. Research shows that doing calf raises (ankle plantar flexion) with a straight-knee creates superior gastrocnemius muscle activity, while doing these raises with a bent-knee creates superior soleus muscle activity (1,2,3,4). So it makes sense to do at least one calf exercise in each knee position to maximize your training time and efficiency.
But are you stuck in a rut doing the same two lifts over and over again? Most are.
Luckily, there are other great calf exercises in both categories that you can add to your arsenal. Get more out of your lower leg work by picking at least one calf exercise from the straight-knee category and one from the bent-knee category.
These two exercises require you to perform a heel raise in a manner that involves propelling yourself forward as well as upwards on each step. The plantar flexion action is more similar to that of walking and running.
This simply combines a dumbbell farmer's walk with a calf raise.
It's important to notice that both of these involve positioning your working side foot closer to you. This increases the range of motion demand, making it more productive.
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