Calves are composed of the gastrocnemius (which makes up over 70% of the lower leg consisting of two heads), the soleus and the tibialis. The gastrocnemius is located on top of the lower leg attaching itself above the knee and the soleus is the muscle underneath which attaches below the knee. There is also the tibialis anterior which is located on the front of the lower leg by the shinbone. The main function of the calves is to simply lift the heel by flexing the foot.
One of the best exercises to work the calves with emphasis on the gastrocnemius is the standing calf raises.
One of the best exercises to work the calves with emphasis on the gastrocnemius is the standing calf raises.
Difficulty: Easy
Time Required: 30-40 seconds depending on amount of repetitions performed and setup time.
Here's How:
- Adjust the padded lever of the calf raise machine to fit your height.
- Place your shoulders under the pads provided and position your toes facing forward. The balls of your feet should be secured on top of the calf block with the heels extending off it.
- Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. Toes should be facing forward. This will be your starting position.
- Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the torso and knee are kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
- Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
- Repeat for the recommended amount of repetitions.
Tips:
- If you suffer from lower back problems, a better exercise is the calf press as during a standing calf raise the back has to support the weight being lifted. Also, maintain your back straight and stationary at all times. Rounding of the back can cause lower back injury.
- There are several other ways to perform a standing calf raise. A barbell instead of a machine can be used instead as well as dumbbells, one leg or two legs at a time.
- You can also perform the exercise with the toes angled in to target the outer head of the calves better or with the toes pointed out in order to stimulate the inner calves.
What You Need:
- Calf machine
- Barbbell or dumbbell (optional)
