A "leg day" in a weekly workout routine often contains power moves such as squats, lunges, leg presses and deadlifts. All of these exercises hone in on the large glute, quadriceps and hamstring muscles. The calves get some work, but they primarily act as stabilizers. Double leg calf raises make good additions to your leg workouts to promote full development. Strengthening these muscles also improves your sports performance and functional ability.
Action of the Calves
Your calves have two components -- the gastrocnemius and soleus. The gastroc has a lateral and medial head. The lateral head is toward the outer, lower leg right below the knee, and the medial head is toward the inner leg below the knee. The soleus is in front of the gastroc, and both parts taper down to the Achilles tendon that ends at the heel bone. A double leg calf raise works these muscles by way of a motion called plantar flexion. This takes place when you point your toes downward.
Equipment Used
The resistance of your body alone is adequate when doing double leg calf raises, but to make continued strength and size gains, you need added resistance. Being that you only move through a short range of motion, use heavy weights with calf raises. Barbells, dumbbells and weight machines offer adequate resistance. A standard barbell weighs 45 lbs., and it has accompanying weight plates that slide onto the ends. These range from 2 1/2 to 45 lbs. Dumbbells range from 1 lb. to well over 100 lbs. Weight machines have pin-adjusted weight stacks or circular supports that hold weight plates.
Technique
Although double leg calf raises are basic, you still need to take certain form techniques into consideration to achieve favorable results. Stand with your feet shoulder-width apart, toes pointing forward and barbell held across your shoulders. Keeping your back and legs straight, rise up on your tiptoes as high as possible and hold for a full second. Feel your calves contracting at this point. Slowly lower your heels down and repeat. Perform the exercise the same way with dumbbells, except hold them at your sides.
Variations
Doing calf raises on the floor is effective, but you can boost your results by elevating your toes on a stair step, aerobic step, wood block or calf block. A calf block is a training tool specifically designed for calf raises. By placing the balls of your feet on a step, you have more range of motion when lowering your heels. This leads to more muscle-fiber recruitment. You also have the option of turning your toes in or out when doing double leg calf raises. Turning them in places more emphasis on the inside of the calves, and turning them out targets the lateral portion of the calves.
Soleus
When you do standing double leg calf raises, the gastrocnemius takes most of the load. To get a complete calf workout, target the soleus as well. This is achieved by doing calf raises from a seated position. It's not the fact that you are seated that matters. The angle of your legs is what's important. The soleus takes over when your knees are bent 90 degrees and you perform plantar flexion. The seated calf raise machine works well to target the soleus. You also have the option of sitting on a bench and holding dumbbells on your thighs to work the soleus.
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