Seated Calf Raises
Description
The seated calf raise exercise primarily targets the solius muscle due to the fact that the leg is bent while performing the movement. As discussed in detail on the calf training homepage, the gastrocnemius - which is a main muscle within the lower leg region - comes into play when the leg is straight. It is also important to note that the solius and the gastrocnemius differ in their biological makeup. The solius muscle tends to have a higher distribution of slow twitch muscle fibers which are best suited for endurance activities. Because of this, the solius muscle responds well to long-duration sets. The variation discussed below uncovers the best way to accomplish this.
Execution
- Position the padding above the knees and the balls of your feet on the edge of the platform. Avoid positioning the padding above the knee cap due to the increased stress that the pad places on the patellar tendon which may potentially lead to tendonitis.
- Rise up onto the balls of your feet and move lever so it will not obstruct the movement path.
- Inhale and lower ankles to a position below the platform. You should feel a stretch within the calf muscle.
- Exhale and rise up onto the big toe. Rising onto the big toe will increase the contraction efficiency of the soleus and activate additional muscles within the calf that assist with running and jumping.
- Repeat until the desired number of repetitions are completed.
Variations
Loading the seated calf raise machine up with low-increment barbells makes it easy to perform drop sets - meaning that as muscular fatigue hits, you strip off a couple plates and continue performing repetitions. Drop setting is a great way to extend the time-under-tension of a given exercise.
Standing Calf Raises
Description
This is a great exercise to increase the overall strength and lean mass of the calves. To increase the tension on the gastrocnemius muscle and increase its contractile efficiency, it’s recommended that you keep your legs in full extension while performing the movement. During execution, it’s important not to allow your hips to shift forward due to the unnecessary stain that will be placed on the lumbar joints. Also, another common mistake is to flex the neck forward. Doing this will increase the stress on the cervical disks of the neck.
Execution
- Approach machine, select appropriate weight, place balls of feet on the platform and comfortably place your shoulders under the pads. Grasp the handles as well.
- Exhale and rise up onto big toe. Rising up onto the big toe is efficient in activating some of the assistor muscles involved with running and jumping. Ensure that knees stay extended and all the movement occurs at the ankle joint.
- Inhale and lower down at a controlled speed until a light stretch is felt in the calf muscle.
- Repeat until the desired number of repetitions are completed.
Turning the toes inward will draw recruitment from the tibialis posterior which is located on the inside of the calf.
Turning the toes outward will draw recruitment from the peroneal muscle group which is located on the outside of the calf.
If equipment availability is a factor, you can perform standing calf raises on a staircase. The raises can be done with both legs together or one leg at a time.
Another version of the standing calf raise exercise can be done by using a step-platform and a smith machine.
Hack Squat Calf Raises
Description
The hack squat version is executed in a similar fashion to the other standing calf raises. The legs should be as straight as possible while placing knee comfort at a high priority. Also, as explained in the calf training article, the training parameters are slightly different when dealing with rest intervals and recovery time.
Execution
- Position yourself either with your back or stomach against the hack squat padding - whichever is more compatible with the particular machine in your facility.
- Place the balls of your feet on the platform, extend at the knees push the weight up to starting position.
- Inhale and dorsiflex at the ankle (toes towards the shin) until a stretch is felt within the calf muscle.
- Exhale and plantar-flex the ankle to move up to a position that has you elevated on the balls of your feet. Briefly hold the contraction felt in the calf muscle.
- Repeat until the desired number of repetitions are completed.
Donkey Calf Raises
Description
This is such an effective exercise because it manipulates the anatomical structure of the gastrocnemius to deliver a more powerful, more effective muscle contraction. As mentioned in our calf training article, the gastrocnemius is at its most powerful when in a stretched position. Since it’s a bi-articular muscle (crosses both the knee and ankle) moving the hips into flexion while keeping the legs straight creates tension on the gastrocnemius and places it as its greatest strength potential.
Execution
- Place the balls of your feet onto a platform at least 3-5 inches in height. Keep legs straight and bend at the waist until upper body is perpendicular with the floor. Hold onto something with hands to maintain balance - a squat rack for example.
- Inhale and lower ankles below platform until a stretch is felt within the calf muscle.
- Exhale, rise up onto toes, pause for a moment and squeeze calf while shifting the bulk of your body weight to your toes.
- Repeat until desired number of repetitions are completed.
Variations
To increase the resistance, you can get a partner to climb onto your back and straddle your hips.
Note: This technique is not suitable for beginners.
This exercise may also be done at home with minimal equipment by using a staircase.
Leg Press Calf Raises
Description
The leg press version of the calf raise is simply another way to strengthen the muscles of the lower leg. The loading capacity of the actual leg press machine allows you to potentially perform the repetitions under a great deal of resistance - which is what the gastrocnemious muscle responds well too. Also, since heavy loading is made possible with the leg press, it is important to always keep the safety clamps in tact in case foot slippage occurs. The safety clamps will not interfere with the range of motion since the necessary range of motion required to perform each repetition is very limited.
Execution
- Adjust the weight and machine to settings that are personally desirable.
- Drive the feet against the platform until there is only a slight bend at the knees.
- Slowly slide the feet down the platform until the heels are off the edge and only the balls of the feet are making contact.
- Inhale and dorsiflex at the ankle (toes towards shins) until a stretch is felt within the calf muscle.
- Exhale and plantarflex at the ankle (toes away from shins) to drive the weights up. A contraction should be felt within the calf muscle. Briefly hold this position.
- Repeat until the desired number of repetitions are completed.
Glute Bridge
Description
The lying glute bridge is an easy, yet effective method for training the glutes and the core region. What makes the exercise so practical is that it doesn’t require bulky/expensive equipment for execution. As emphasised throughout the site, core strength should be placed as a high priority in pretty much any training program.
Execution
- Set up for the exercise by lying flat on your back with your legs bent and knees facing upwards.
- Exhale, drive the heels against the floor and elevate pelvis upwards until your body reaches a 45 degree angle in relation to the floor. Briefly hold this position.
- Inhale and lower back down slowly.
- Repeat until the desired number of repetitions are completed.
Variations
A combination of the two methods will further increase the difficulty and provide a great deal of resistance. This progression is performed by placing one heel atop the exercise ball while the other leg is making heel-to-ground contact while bent at the knee.
Placing the heels atop the edge of an exercise bench throughout execution will increase the hamstring recruitment throughout the motion.
To further increase hamstring recruitment, position only the calves atop the exercise bench.
Glute Kickbacks
Description
A toned buttock region has long been considered a highly desirable physical attribute among both sexes. Women however, have the most difficulty maintaining the area because they are more prone to weight gain around the hip, thigh and buttock area. The glute kickback exercise is a great way to target and sculpt this problem area and best of all, it can be executed without bulky and expensive equipment. Going beyond the aesthetic benefits, training the glutes can translate into improved athletic function. Since the main gluteal function is hip extension, training them can improve running efficiency.
Execution
- Position yourself on your knees and hands so that you’re facing the ground.
- Slowly extend at the hip and draw one leg back. A contraction should be felt in the buttock on the same side as the extended leg.
- Lower the extended leg back down slowly while stopping short of starting position to keep the stress on the gluteal region.
- Repeat until desired number of repetitions are completed.
- Switch legs and repeat.
Variations
Adding angle weights or wearing heavy boots during execution will increase the resistance providing an advanced alternative.
Performing the exercise with the leg bent at a 90 degree angle will make the exercise a little bit easier for beginners.
Seated Leg Curls
Description
The same principals that apply to the lying leg curls apply to the seated version as well. The muscle recruitment can be manipulated by alternating foot position. Performing the repetitions with the feet rotated outward will place more emphasis on the lateral aspect of the hamstrings, while inwardly rotating the feet will increase the recruitment within the medial aspect. If the feet do not sway to either side, equal recruitment will be drawn from both the medial and lateral aspect. Muscle recruitment can also be manipulated by varying the toe position throughout the movement. Pointing the toe during the repetition will reduce the involvement of the calf muscle and place more reliance on the hamstrings to carry out the act of knee flexion. If you point the toe up towards the knee, the opposite effect will occur and the additional calf recruitment will simplify the action of knee flexion and allow additional repetitions or weight to be lifted.
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Execution
- While seated, adjust the ankle pads so they are aligned with the Achilles tendon located just above the heel. Adjust and lock down the thigh pad comfortably at a position slightly above the knees.
- Select the appropriate resistance.
- Exhale, flex at the knees and bring the heels under the body and towards the buttocks. A contraction should be felt within the hamstrings.
- Inhale and lower back to starting position at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
Pointing your toes will reduce the involvement of the calves and place additional reliance on the hamstrings to flex the leg.
Drawing the toes up towards the knees will increase the involvement of the calves and thus, make the movement easier to perform. You’ll be able to handle a heavier load when utilizing this foot position.
Straight Leg Deadlifts
Description
This exercise is a modified version of the traditional dead-lift. The purpose of this modified version is to place more of an emphasis on the hamstrings and lower back as opposed to the legs. As discussed in the hamstring article, movements that encompass both knee flexion and hip extension should be included in your program to deliver functional benefits. Due to the complexity of the movement, beginners are at a heightened risk of injury as they do not possess the same body awareness that more advanced trainees do. Because of this, beginners should work with lighter loads or avoid the exercise altogether until they progress with their training programs. With that being said, there are a few important techniques that should be utilized to help reduce the risk of injury…
Key Points
- Keep back flat to reduce stress. If the back becomes rounded, it places tremendous stress on the inter-vertebral disks of the spine.
- Positioning the bar as close to the body as possible is another method to reduce the risk of injury. As the arms drift from the body, more stress is placed upon the lower back.
- The risk of sustaining a spinal injury also increases as the back is hyper-extended. In other words, don’t arch your back at the top of the movement.
Execution
- Grasp the bar with arms positioned slightly wider than shoulder width. One hand should be facing down while the other should be facing up. This alternating hand position will help you get a better grip on the bar to prevent slippage. Lift the barbell and step back from the platform.
- Spread the chest and straighten your back by performing a posterior pelvic tilt. (Stick buttocks out). Knees should be slightly bent.
- Inhale, flex at the waist and slowly lower the weight until a mild stretch is felt within the hamstrings. Depending on individual flexibility, this is usually felt when the bar reaches a position approx. 2 inches below the knees.
- Exhale and return to starting position at a controlled speed. Throughout the ascent, the muscle recruitment shifts from the hamstrings, to the buttocks, to the lower back. DO NOT finish off the movement by hyper-extending the back. Doing so will increase the risk of lumbar injury.
- Repeat until the desired number of repetitions are completed.
Kneeling Leg Curls
Description
This somewhat advanced version of the leg curl requires partner assistance. Since equipment isn’t a necessity to perform this exercise, it can easily be incorporated into home-based programs. Due to the difficulty, it is best to ensure that this exercise is only performed following an efficient warm up. Also, to protect the knees, perform the exercise either on a mat or a soft carpet.
Execution
- While kneeling with the torso in an upright position, cross the arms over the chest and have your partner place his/her hands on the lower portion of your calf muscle.
- Lean forward slightly while eccentrically contracting the hamstrings to prevent from tipping over.
- Exhale, flex at the knees and return back to starting position.
- Repeat until the desired number of repetitions are completed.