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.
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.