Well-defined calf muscles help define the lower body in men and women. Bodybuilders especially benefit from this anatomical feature when they step foot on stage. The word medial is used to describe a body part that is toward the midline of the body. When used in reference to the calves, the medial gastrocnemius is the target muscle.
Calf Anatomy
The calf muscles have two parts. The gastrocnemius is the larger of the two and it consists of a medial and lateral head. When this portion of the calves is well-defined, it takes on the shape of a diamond. You can easily see the gastroc right below the knee on the back of the leg. The other portion of the calves is called the soleus. This segment sits in front of the gastrocnemius and is not as large.
Exercise Selection
The entire gastrocnemius is activated when you perform a motion called plantar flexion. This takes place when you bend your ankle and point your foot down. Exercises for the medial gastroc need to simulate this motion to be effective. The soleus muscle also gets activated, but to a lesser degree. Perform exercises such as standing calf raises, donkey calf raises and leg press calf raises to target your medial gastrocnemius.
Proper Form
Isolation exercises involve only one joint. Calf exercises that only involve the ankle bending fall into this category, placing all the emphasis on the calf muscles as opposed to other muscles. Although only one joint is involved in the range of motion, pay strict attention to your form to achieve the best results. Your foot alignment is critical. To place emphasis on the medial part of your calves, your toes need to be turned in. Take standing calf raises for example. Begin with your feet shoulder-width apart and arms at your sides. Slightly turn your toes in and raise your heels high off the floor as you balance on your tiptoes for a full second. Slowly lower yourself down and repeat.
Tips with Exercises
The weight of your body is adequate when you first start doing calf raises, but you will quickly adapt and need extra resistance to make progress. With calf raises, hold a weighted barbell across your shoulders or dumbbells at your sides. A leg press has a weight stack that allows you to easily change the resistance by sliding a pin into a slot. For donkey calf raises, have a heavier spotter sit on your back.
Another point to take into consideration is the height of your feet. By placing your toes on an elevated object such as an aerobic step, you will increase the range of motion on your calves to tax your muscles with more authority.
Medial Soleus
The way to shift emphasis to the soleus is to perform calf exercises with your knees bent. A seated calf raise machine achieves this goal. Sit on the seat, place your toes on the support and push against the padded lever arm to raise your heels in the air. To place more emphasis on the medial side of the soleus, turn your toes in.
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