Triceps surae exercises are generally heel and calf exercises designed to help stretch and strengthen the muscles of the lower leg. With or without weights, these exercises can be done easily, and even used as a part of the warm-up before more strenuous exercises. Incorporated into a comprehensive leg workout, triceps surae exercises increase the strength and tone of your legs.
Triceps Surae
The triceps surae is found at the calf and the heel, forming a large part of the back of the lower leg. Connected to the foot through the Achilles tendon, the triceps surae has three heads and two major parts to the muscle: the gastrocnemius, which connects to the base of the femur above the knee and the soleus, which attaches to the tibia. Together, these parts of the triceps surae work together to help you walk, run and jump.
Alternating Heel Lift
The alternating heel lift is a simple warm-up exercise that increases the blood flow to all parts of the triceps surae. Stand tall, with your feet shoulder-width apart, and engage your stomach muscles as you transfer your weight to your right foot and lift the heel of your left foot. Return to the starting position and repeat to the other side. Alternate slowly back and forth between your right and left leg.
Seated Heel Lift
Just as it sounds, this version of the alternating heel lift allows you to sit tall in a chair with knees bent as you perform the exercise. Engage your stomach muscles and start with your feet flat on the floor, then lift the heel of one foot while keeping the ball of your foot on the floor. When you can lift the heel no further, squeeze the calf muscle, then lower the heel slowly. Repeat the exercise with the other foot. For a challenge, place a weight on top of the thigh of the working foot.
Standing Heel Lift
Almost all parts of the triceps surae are worked with the standing heel lift. Stand about a foot away from a wall with your feet apart and place your hands on the wall. Engage your stomach muscles and stand straight. Slowly lift both heels off the ground, and lift up as high as you can comfortably. When you can lift no more, squeeze your calf muscles and lower your heels to the floor.
For Best Results
It's important to maintain proper posture and form during all triceps surae exercises. Perform each movement slowly to get the most workout of each repetition and ensure that you engage as many parts of the triceps surae as possible. Perform each exercise until your legs are fatigued and make sure to stretch the calf and heel muscles after doing the triceps surae exercises. If you have concerns about a heel, ankle, foot or leg injury, speak to your doctor before you include these exercises in your workout.
References
- American College of Sports Medicine Resources for the Personal Trainer, 2007
- "Bodybuilding Anatomy"; Nick Evans; 2007
- "Strength Training Anatomy"; Frederic Delavier; 2006
- "Human Anatomy & Physiology"; Marieb, Elaine; Katja Hoehn, 2007
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