The muscles of your calf provide power when walking, running or jumping. Your calves also provide stability to both your knee and ankle joints, making strong calves a must for any athlete. Training your calves requires both variety and intensity, but you can do this in practically any gym environment. Consult a healthcare practitioner before beginning any exercise program.
Physiology of the Calf
Your calf consists of two muscles: the soleus and the gastrocnemius. The gastrocnemius is the muscle on top of your calf that is visible. The soleus lies underneath your calf and cannot be seen. The gastrocnemius is most active when your knee is straight; the soleus is active when your knee is bent. Both function to straighten out your ankle. You cannot isolate the inner portion of your calf. If you train your calves with your knees bent, you primarily work your soleus; if you train with your knees straight, you primarily work your gastrocnemius.
Standing Calf Raises
Standing calf raises primarily work your gastrocnemius, because you keep your knees straight throughout the entire exercise. Standing with the balls of your feet on a block, hold a barbell on your shoulders. Stand up like you were trying to stand on your toes, then lower yourself under control. This exercise can be performed for 10 to 15 repetitions. For variety, you can hold a dumbbell in one hand and do the exercise one foot at a time. Hold onto a fixed object for balance if you do this.
Seated Calf Raises
Seated calf raises primarily work your soleus. Normally you would use a seated calf machine, and if you have access to one, ensure that the knee pad is securely placed on your thighs and that your feet will not slip from the proper position. When using the machine, do not bounce up and down; use a controlled movement. If you do not have a seated calf machine, use the same block of wood you used for standing calf raises, but sit on a bench with your toes on the block. Hold a barbell on top of your thighs and bend your ankles until your heels nearly touch the floor. Do not bounce when doing this. Perform this exercise for sets of 15 to 20 repetitions.
Donkey Calf Raises
Donkey calf raises will once again require a block for your feet. You also need a belt that you can tie around your waist that will hold weight between your legs, such as a dumbbell or weighted plate. This exercise allows you to use a great deal of weight and should be performed for eight to 12 repetitions. With the weight in place and your toes on the block, lean forward until your torso is parallel to the ground. This ensures that you will not push your hips back and forth, and it keeps the weight from swinging. Attempt to stand on your toes, and then lower yourself until your heels nearly touch the ground. Do not bounce. Always use a controlled movement. This exercise works both muscles of your calves but primarily the gastrocnemius.
References
- "Strength Training Anatomy -- 3rd Edition"; Frederic Delavier; 2010
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
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