The standing calf raise is one of the most effective and popular strengthening exercises for the calf muscles of the lower leg. According to the American Council on Exercise, the calf raise primarily works the gastrocnemius muscle while the soleus muscle is a secondary muscle worked. Variations of standing calf raises include machine versions and a bent knee version that focuses on the soleus.
Muscles Worked and Benefits
The main muscles worked during calf raises are the calf muscles, the gastrocnemius and the soleus. According to Sports Injury Clinic, the gastrocnemius is the main muscle that propels walking and running and it is the largest and most superficial of the calf muscles. The gastrocnemius is the large muscle of the calf that is visible to you. The soleus is located behind the gastrocnemius, deep in the leg. According to Sports Injury Clinic, it runs from the knee to the Achilles tendon. Sports Injury Clinic notes that the soleus is used when you stand or any time you are in an upright position. Calf raises are used to strengthen these muscles to improve performance and size. In addition, many rehab programs use calf raises to strengthen and support the knee, Achilles tendon and feet.
Machine Standing Raises
Machine standing calf raises are performed on a weighted machine that works on a pulley that forces you to push the weight up. Because of the difficulty of balancing while holding weights, machine standing raises are the easiest way to overload the calves with weight. By performing raises with more weight, you can help the calves to get stronger and grow in size. Machines can be adjusted to your height. Then, while standing with your toes on the platform and heels hanging off, you simply raise up as high as you can on your toes, hold the peak position for a second and then lower to the starting spot. As you raise on your toes, you must push up the attached weight, something that is hard to duplicate in other calf raise activities. During machine raises, you should focus on performing fewer than eight repetitions per set with a weight that is difficult for you to move and complete.
Other Standing Raises
Many variations of standing calf raises exist, including using a barbell or dumbbell to provide resistance. For beginners, it is often difficult to balance on the platform when using these weights. For non-weighted raises, you should stand on a step or platform and focus on performing as many repetitions as you can until you feel burning or exhaustion in the muscles. ACE Fitness notes that one-leg versions challenge the legs more and force you to balance and strengthen one leg at a time. In addition, ACE says that rotating your foot inward when you stand during raises places more emphasis on the medial or inner muscles of the calf. On the other hand, rotating your foot outward to start focuses on the lateral, or outer calf muscles, according to ACE Fitness.
Bent Knee Soleus Version
According to Sports Injury Clinic, a bent-knee or bent-leg version of the standing calf raise helps to isolate and focus more on the soleus muscle. The soleus muscle is worked and acts as a stabilizer during standard raises, but by slightly bending your knees, you relax and eliminate the work of the gastrocnemius, and the soleus is isolated and becomes the main muscle worked during the exact same style of raise. The bent-knee version can be performed on any calf raise, including machine raises, by simply adjusting the height of the machine.
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