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| Primary
Movers:
Gastrocnemius and Soleus Secondary
Movers:
None | 
Click
the Professor to review the anatomy of the Calves. |
This
exercise primarily works the Gastrocnemius
muscle. The Soleus, which lies underneath
the Gastrocnemius, does assist somewhat, however.
How
to do it: - Stand
in a Standing Calf Raise machine on the balls
of your feet at a comfortable separation with your shoulders under the pads and
your toes pointing forward.
- Start
with your heels down as far as possible in a good stretch. Keep your knees straight
and stiff but not locked. Rise up onto the balls of your feet and squeeze, moving
only at the ankles.
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- If you don't have
access to or don't wish to use a calf machine for various reasons, calf raises
can be done freestanding on just about anything raised up (e.g. stairs, blocks,
books, etc.) or even from the floor.
- They
can be done one leg at a time as well. This is better if you are just starting
out with calf work as you will be able to focus on working one leg at a time rather
than both.
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|
Tricks:
- To work the inside of
your calves, set your feet farther apart and rise up on the inside balls of your
feet.
- To work
the outside, set your feet in close and rise up on the outside.
- Do
not turn your toes in or out as this puts unnatural stress on the knees.
-
Turning your feet in or out is sometimes recommended. Avoid this.
Common
Error: - Bending
and straightening the knees during the raise - this brings the quads
and glutes into the movement, reducing the tension on the calves.
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