The calf muscles sit on the back of the lower legs and contain two parts. The gastrocnemius has a medial and lateral segment, which give off a diamond shape appearance when well defined. The soleus gives width to the calf complex and it sits in front of the gastroc. The best exercise targets both parts and has specific characteristics.
Function of Calves
The calf muscles involve the ankles and feet. When you bend your ankle and point your toes downward, you perform an anatomical motion known as plantar flexion. The best exercise for the calves involves this motion.
Standing Calf Raise
Being that you only activate your ankle joints, your calf exercises do not need to be complicated. The standing calf raise, for example, is basic, but one of the best exercises for working the calves. The most important thing is that you execute proper form. Stand with your feet about hip-width distance apart and rise up onto your tip toes as high as possible. Hold this position for two or three seconds, slowly lower your heels and repeat. If you have trouble balancing, place one hand on a wall or table lightly.
Added Resistance
Using the weight of the body with calf raises is adequate, but the goal is to fully tax your muscles. The best way to add resistance is by either holding a weighted barbell across your shoulders or holding dumbbells at your sides. You also have the option of doing a variation called a donkey calf raise. This is performed by bending forward at the waist with your legs straight and having a partner sit on your back while you do calf raises.
Notes About Soleus
All forms of standing calf raises place most of the emphasis on the gastrocnemius. The goal with building the calves is to target the gastroc and soleus equally. The way to shift the emphasis to the soleus is by doing calf raises from a seated position with your knees bent 90 degrees. Your have two ways to do this. Either use a seated calf raise machine or sit on a weight bench and hold dumbbells on your thighs. The calf raise machine has circular support bars that allow you to slide weight plates on for added resistance.
Tips with Training
Doing calf raises with your feet on the floor is satisfactory, but you can increase your progress by placing your toes on an elevated object. Use an aerobic step, stair step, calf block or a stable block of wood. When you elevate your toes, you can lower your heels farther and get more range of motion. You also have the option of working one side at a time. This will automatically give you more resistance. To shift the emphasis to the medial side of the calves, bias your weight toward your little toes as you raise your heels. To place more emphasis on the lateral side, shift your weight toward your big toes.
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