46. Exercises For Calves: Back of leg between knee and ankle.
Description
This article is from the Fitness FAQ, by Jeff Gleixner (glex@cray.com) with numerous contributions by others.
46. Exercises For Calves: Back of leg between knee and ankle.
Basic Form: Many different beliefs about how to hit the inner and
outer parts of the Calves. Try one of the following:
-Inner: Try doing one of these to find what works.
Point toes out at ~30-45-degree angle throughout
movement. (May stress knees & ankles).
Use a narrow stance, feet almost touching.
Roll up/down on the middle to outside of foot.
-Outer:
Point toes in at ~30-45-degree angle throughout
movement. (May stress knees & ankles).
Use a comfortable stance just wider than your shoulders.
Roll up/down on the middle to inside of foot.
Also, bending knees slightly at the top of the motion will
increase the stretch on the calves.
Go as high and a low as possible.
Don't bounce, hold the contraction and stretch for at least
a second.
STANDING CALF RAISES
Set-up: Standing erect, knees locked or close to locked. Place
feet, toes to ball of foot supported, arch to heel sticking
out over the edge of a 4-6" block (stair/block of wood/etc.)
Movement: Lower heel as far as possible, use a higher block if
the heel's range of motion is impeded. Raise heel and
stand as tall as possible. Repeat. Really focus on your
calves doing all the work and hold the contraction for a few seconds.
Don't bounce. Keep leg straight and the knee and hip locked.
Adding Resistance : Dumbbells may be held in hand(s), a barbell
supported on traps (similar to the beginning of a squat), or
one leg may be worked at a time. There are also many
squat/calf machines that support the weight so balance isn't
a problem.
Muscles Worked: Calves (upper/mass part - Gastrocnemius & Peroneous group)
SEATED CALF RAISES
Set-up: Seated with weight supported on lap, near knees, which
are bent ~90-degrees. The feet, toes to ball of foot
supported, arch to heel sticking out over the edge of a 4-6"
block (stair/block of wood/etc.) Usually the block is a
piece of metal at ~60-degree angle and is part of the machine.
Movement:Lower heel as far as possible, use a higher block if
the heel's range of motion is impeded. Raise heel and
as high as possible. Hold for 1 second. Repeat. Really
focus on your calves doing all the work. Try not to lean
back or bounce the weight.
Adding Resistance : This is usually done on a machine with pads
for your lap and an adjustable weight stack or place to
add weights. Can also be done by placing dumbbbells/barbell/or
virtually any weight on lap.
Muscles Worked: Calves (lower area - Soleus)
LEG PRESS CALF RAISES
Set-up: Using the Leg press machine, place toes to ball of foot
on edge of platform, so the heels are in mid air.
Movement: Push platform by extending foot (toes higher than
heels, calves contracted). Lower platform by contracting foot
(toes lower than heels, calves stretched). Don't bounce.
Knees locked.
Adding Resistance : This is usually done on a machine with a
place to add more weight.
Muscles Worked: Calves (Tibialis, Gastrocnemius, and Peroneous group)
DONKEY CALF RAISES
Set-up: Usually done with a partner. Feet are placed on a
secure block, as described above. The block is placed
~2' from a stable horizontal structure that is ~3' tall
(Usually one end of a Roman Chair or a tall bench.)
With feet placed on block, knees straight, bend at the
waist and use the structure for balance. The partner, using
a chair or bench to make it easier, sits on your back/butt
facing your back (if they were riding a horse they'd be just
in front of the tail), their weight should be directly above
the block and NOT on your lower back.
Movement: Lower heel as far as possible, use a higher block if
the heel's range of motion is impeded. Raise heel as far
as possible. Repeat. Really focus on your calves doing
all the work. 4 seconds down 2 seconds up, pause for ~1
second on each end of movement. Partner should remain
motionless throughout exercise.
Adding Resistance: Use a heavier partner. Have partner hold
additional weight.
Muscles Worked: Gastrocnemius
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