The gastrocnemius and soleus muscles comprise the calf muscle complex. The widest part of the calf --- the part most calf exercises aim to strengthen and define --- is the gastrocnemius. The soleus is positioned under the gastrocnemius. Both contract when you raise your heels and point your toes, a movement called plantar flexion. You target the soleus when performing plantar flexion with bent knees, while you target the gastrocnemius when your knees are straight during plantar flexion.
Heel Raises
Heel raises are the quintessential calf exercise. You can perform them in a myriad of ways by adding weight, exercising one leg at a time or holding them for different lengths of time. Stand with your feet directly below your hips. Place your hands on your hips or raise your arms out to the sides in a "T" position. For a balance challenge, interlace your fingers and place them behind your head, keeping your elbows wide. Stand with good posture; think of growing tall through the top of your head. Raise your heels off the floor, contracting your calves to take you onto the balls of your feet. Engage your calves further to shift your weight all the way to your toes and the front edge of the balls of your feet. Allow your quadriceps and gluteal muscles to activate, but keep the focus on your calves. Lower your heels back down with control.
Squat-Heel-Raise Combo
This exercise recruits the calves from start to finish. You'll see faster and better results if you hold dumbbells or perform the single-legged version, but it's important for joint and muscle stability that you first master the exercise without additional weight or a balance challenge. Stand with your feet hip-width apart, toes pointing straight ahead. Lower yourself into a squat, taking your arms out in front of your body as your hips move into a "seated" position. Don't allow your knees to extend past your toes. Use your calves, hamstrings and glutes to drive yourself back up. Move seamlessly into a heel raise from the standing position, powering the movement with your calves. Reach your hands overhead as you further contract your calves to heighten the heel raise. As soon as your heels return to the floor, begin the next squat. Perform several repetitions without pausing in between.
Stability Ball Bridge
While this exercise engages hamstrings and glutes, using the stability ball provides an element of instability that engages every part of the calves. Performing the single-legged version can be especially challenging for the calves because they are the primary stabilizers. Lie on your back with your knees bent at a 90-degree angle, your heels on top of the stability ball. Keep your arms relaxed at your sides, palms face-down. Engage your abdominals by drawing your navel toward your spine. Lift your hips off the floor, using your glutes and hamstrings as the primary movers. Your body should form a straight line from your knees to your shoulders --- don't push your pelvis up so that you arch your lower back. In this position, your calves are stabilizing your weight against the ball. Lift one foot off the ball and extend it toward the ceiling, pointing the toe to plantar flex and engage the free calf. Hold the position for several seconds and switch legs.
References
- "Optimum Performance Training for the Health and Fitness Professional"; National Academy of Sports Medicine; 2004
- "5 Essentials For a Winning Life"; Chris Carmichael with Jim Rutberg; 2007
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