By Maahek Nair, BodyProCoach
The calf is located on the posterior (back) of the lower leg. The calves actually consists of two muscles: the gastrocnemius and the soleus. The gastrocnemius is the bulkier portion of the calf and the larger of the two muscles. It has two origins that attach to the femur. The medial head originates on the medial condyle of the femur and the lateral head originates on the lateral condyle of the femur. The insertion point is the posterior calcaneus via the Achilles tendon. The gastrocnemius plays a role in plantar flexion of the foot and knee flexion.
The soleus muscle is the smaller of the two calf muscles and originates along the soleal line and the upper portion of the posterior portion of the fibula. Just like the gastrocnemius, it inserts at the posterior calcaneus via the Achilles tendon. It also plays a role in plantar flexion. Along with several other leg muscles, the calf muscles play an important role in how an individual stands, walks, runs, and jumps, making them essential muscles for both daily living and performance-based activities.
Exercising the Calves
Standing Calf Raise:
Calf raises are a simple classic exercise that you can do anywhere and are great for targeting the gastrocnemius muscle (upper part of calves). Calf raises are a great way to improve your balance since they work on building ankle strength and stability.
How to perform:-
- Begin standing with feet shoulder-width apart and holding dumbbells (weights optional).
- Engage abs for stability, then press through balls of feet to lift heels high up off the floor. Keep knees straight but not locked.
- Pause at the top, squeezing calf muscles, then lower heels back down. That’s 1 rep.
Reps: 10-15 reps per set
Sets: 3-5
Rest: 30 seconds between each set
Seated Calf Raise:
The seated calf raise places the resistance on the quadriceps, just above the knee in a seated position. Once you bend the knees for calf raises it targets your soleus (the muscle in the back part of your calf which runs just below the knee to the heel), which is super beneficial for a lot of athletic movements.
How to perform:-
- Sit on the edge of a box or chair and place a yoga block (or equivalent props, like a book) beneath the balls of your feet, allowing heels to drop towards the floor.
- Hold dumbbells in hands, resting ends on tops of thighs.
- Engage the core, then press through the balls of the feet to lift the heels high.
- Pause at the top, squeezing calf muscles, then lower back down to start. That’s 1 rep.
Reps: 10-15 reps per set
Sets: 3-5
Rest: 30 seconds between each set
High Knees:
High knees are awesome for warming up your legs and a great move to activate your lower body and feet. If you train your calves and feet to move like this, you’re putting in the work to build up stamina and prevent injury.
How to perform:-
- Start in a standing position on the mat with arms bent at 90 degrees, elbows close to sides, and hands at hip height in front of the body.
- Bend your right leg and lift your right knee up to tap your palm.
- Return the right knee to the floor and quickly repeat on the left side. Stay up on the balls of your feet throughout movement. That’s 1 rep.
Reps: 10-15 reps per set
Sets: 3-5
Rest: 30 seconds between each set
Lateral Lunges:
The lateral lunge involves a step out to the side instead of forward or back. Because of the lateral movement pattern, the inside groin muscles (the adductors) are more active in this variation than in the other types of lunges. It also emphasizes the medial quadriceps.
How to perform:-
- Stand with your feet hip-width apart.
- Step out wide to the side while keeping your other foot flat.
- Bend your “stepping” knee while keeping the other knee straight. Your body will hinge forward slightly, and your shoulders will be slightly ahead of your knee compared with forward and backward lunges.
- Forcefully push off from your foot to return to the starting position.
Reps: 10-15 reps per set
Sets: 3-5
Rest: 30 seconds between each set
Squat To Heel Raise:
This move is a great option for warming up since it requires you to turn the foot outward which helps to wake up the calves and legs in a different movement pattern. This exercise targets the muscles in the back of the lower legs. It also strengthens your glutes and inner thighs.
How to perform:-
- 1. Start standing with feet wide and toes turned out slightly.
- 2. Engage your core and bend your knees to reach your hips back and lower down into a squat, dropping your arms down between your legs.
- 3. Then, drive through heels to stand up, simultaneously circling arms out to the sides and up overhead.
- 4. Once fully extended, press up onto toes and lift heels high.
- 5. Lower back down with control to return to start. That’s 1 rep.
Reps: 10-15 reps per set
Sets: 3-5
Rest: 30 seconds between each set