How To Train Calves: Anatomy & Tips
Calves, the muscles located on the back of the lower leg, are a common problem area for many people.
The calf muscles, specifically the gastrocnemius and soleus, are essential for walking, running, and jumping.
However, they are often neglected in training routines and can appear underdeveloped compared to other muscle groups.
This article will take a closer look at the anatomy of the calf muscles and provide tips on how to train them effectively.
Whether a beginner or an experienced athlete, understanding the anatomy and proper technique for training your calves can help you achieve the desired results and improve your overall performance.
This article will provide the reader with a comprehensive understanding of the calf muscles and how to train them effectively.
Calves Anatomy
To understand how to train calves effectively, it is essential to be familiar with the anatomy of the calf muscles.
Understanding the components of the calf muscles and how they work together can help you design a training program that effectively targets the muscles and achieves your desired results.
Additionally, understanding the anatomy can help you identify and correct any imbalances or weaknesses in your calf muscles.
It's important to note that calf muscles are composed of multiple muscle heads and tendons, and each has different functions and responds differently to varying types of exercises and loads.
Let's learn, shall we?
Soleus
The soleus muscle is located in the leg's calf region. It is located underneath the gastrocnemius muscle and is responsible for plantar flexion, which is the movement of pointing the toes.
The soleus muscle is a postural muscle and plays a vital role in maintaining balance, stability, and proper alignment while standing, walking, and running.
It also helps with shock absorption and the ability to maintain static positions.
The soleus muscle is a slow-twitch muscle well-suited for endurance activities and can sustain contractions for an extended time.
It's important to note that the soleus muscle is activated more when the knee is flexed.
This means that seated calf raises are effective for targeting the soleus muscle.
Gastrocnemius
The gastrocnemius muscle is located in the leg's calf region, and it is the larger of the two calf muscles and is responsible for the visible "bulge" in the calf.
The gastrocnemius muscle is biarticular and crosses the knee and ankle joints.
It is responsible for plantar flexion, the movement of pointing the toes, and knee flexion.
It's an important muscle in walking, running, jumping, and other explosive movements.
It's also a fast-twitch muscle, which is well-suited for high-intensity and short-duration activities.
It's important to note that the gastrocnemius muscle is activated more when the knee is in an extended position.
This means that exercises such as standing calf raises, calf press on the leg press machine, and jump training is practical for targeting the gastrocnemius muscle.
Top 3 Calf Exercises
To summarise, we just learned that the calf muscles consist of two main muscles: the gastrocnemius and the soleus.
The gastrocnemius muscle is the larger of the two, located on the back of the lower leg, and responsible for plantar flexion and knee flexion.
It's a fast-twitch muscle well-suited for high-intensity and short-duration activities.
On the other hand, the soleus muscle is located underneath the gastrocnemius and is responsible for plantar flexion. It's a postural and slow-twitch muscle well-suited for endurance activities.
The soleus is best stimulated when the knee is flexed, while the gastrocnemius works best with extended knees.
With this in mind, let's look at the top 3 exercises you can do to grow your calves!
Standing Calf Raise
Standing calf raises are an effective exercise for targeting the gastrocnemius muscle, the larger of the two calf muscles.
This exercise involves lifting the heel off the ground by extending the ankle, which puts emphasis on the gastrocnemius muscle.
Standing calf raises can be done with or without weights and with different variations to target the muscle differently.
Some common variations include standing calf raises with a barbell, dumbbells, or a calf raise machine.
Here are the steps for the proper execution of the standing calf raise:
Stand with your feet hip-width apart and toes facing forward
Hold a weight in each hand or use a calf raise machine if available
Rise onto your toes as high as you can, squeezing your calf muscles
Lower your heels back down to the starting position, allowing your calf muscles to stretch
Keep your back straight and your core engaged throughout the exercise
Avoid locking your knees and keep a slight bend throughout the movement.
As you progress, you can increase the weight or resistance to challenge the muscle more.
Seated Calf Raise
Seated calf raises are effective for targeting the soleus muscle, the muscle located underneath the gastrocnemius.
This exercise involves lifting the weight with the help of the calf muscle by pushing the weight up through the heel while the knee is bent.
You can do seated calf raises in various ways, but perhaps the most effective one is using a seated calf-raise machine.
Sit on a seated calf raise machine.
Place your toes on the platform, with your heels hanging off the edge and knees under the knee pads.
Push through the toes to lift the weight, contracting the calf muscles.
Slowly lower the weight back down, allowing the calf muscle to stretch.
Repeat the movement
It's important to note that seated calf raises target the soleus muscle specifically because the knee is bent, and this position puts more stress on the soleus.
Sprints!
Sprints, or high-intensity running, maybe a very effective exercise for the calves.
Sprinting involves explosive movements that put a great deal of stress on the calf muscles, particularly the gastrocnemius.
Sprinting, you push off the ground with each stride, which requires excellent power from the calf muscles.
Sprints are high-intensity, high-impact movements that stimulate muscle fibres to contract quickly.
This training is particularly effective in building strength, power, and endurance in the calf muscles.
Plus… sprints can use a bit more complexity once you're used to bodyweight flat-ground sprints!
Go up a hill, sprint on the sand, or even with a parachute strapped on your back.
Make calf training fun - it's not all about calf raises.
Oh, and before we end this, here are a couple of critical takeaway notes:
The soleus is slow-twitch primarily, which will respond better to high reps on seated calf raises.
The gastrocnemius is mostly fast-twitch, meaning that it responds better to lower reps with heavier weights on the standing calf raises
Regardless, the goal should be to continually increase the weight, sets and reps.
Have fun growing your calves!