Calf raises are a method of

exercising Exercise is a body activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons, to aid growth and improve strength, develop muscles and the cardiovascular system, hone athleti ...

the

triceps surae The triceps surae consists of two muscles located at the calf – the two-headed gastrocnemius and the soleus. These muscles both insert into the calcaneus, the bone of the heel of the human foot, and form the major part of the muscle of the p ...

(

gastrocnemius The gastrocnemius muscle (plural ''gastrocnemii'') is a superficial two-headed muscle that is in the back part of the lower leg of humans. It runs from its two heads just above the knee to the heel, a three joint muscle (knee, ankle and subtalar ...

and

soleus In humans and some other mammals, the soleus is a powerful muscle in the back part of the lower leg (the calf). It runs from just below the knee to the heel, and is involved in standing and walking. It is closely connected to the gastrocnemius mu ...

tibialis posterior The tibialis posterior muscle is the most central of all the leg muscles, and is located in the deep posterior compartment of the leg. It is the key stabilizing muscle of the lower leg. Structure The tibialis posterior muscle originates on the i ...

, and peroneal muscles of the lower leg. The movement performed is plantar flexion, also called ankle extension.

Bent-knee

Calf raises are sometimes done with a flexed knee, usually roughly 90 degrees. This lessens the stretch in the gastrocnemius (a knee flexor), so the movement is done to emphasize the soleus.

Seated

Bent-knee calf raises are frequently done in a seated position for comfort. Since the weight of the upper body is rested on the seat, resistance is frequently added. Using bodyweight, one leg could be draped across the other (through external rotation) to exercise unilaterally and double the weight lifted. It can also be executed by using a weight, such as a

barbell A barbell is a piece of exercise equipment used in weight training, bodybuilding, weightlifting, powerlifting and strongman, consisting of a long bar, usually with weights attached at each end. Barbells range in length from to above , althou ...

, to provide resistance to the action of the calf muscles. The exercise is performed from a seated position while the weight rests on the upper leg, just above the knee. The person engaged in this exercise lifts the weight by pushing down on the balls of the feet. Due to the discomfort of higher weights on a bar, barbells used for seated calf raises are frequently padded or wrapped in a towel. There are also seated calf raise machines designed using levers that have pads built into them to protect the patella, quadriceps and tendons. This exercise is more commonly used for the soleus since the gastrocnemius does not work as much in a bent knee position.

Bridging

Bridging exercises are done with a flexed knee to lessen the stretch on the hamstring (a knee flexor) and focus the hip extension work on the gluteus maximus. In that same respect, the reduced knee flexion makes plantar flexion work comparable to a seated calf raise, due to the lessened stretch on the gastrocnemius (like the hamstring, also a knee flexor). Since the pelvis is in the air, its weight can be shifted onto the feet allowing greater resistance. This is an awkward exercise due to the reduced stability and difficulty in adding resistance. If one were to raise a leg, the use of the arms to avoid falling sideways would often be necessary. If one were to place a padded barbell on the upper quadriceps to add resistance, this would make the arms less able to stabilize, requiring core stabilization.

Straight-knee

Pushing with the foot with a straighter knee stretches the gastrocnemius more, these movements incorporate it better. The soleus still contributes, usually allowing people to lift more weight.

Standing

Standing calf raises are executed with one or both feet. They are frequently done on a raised surface with the heel lower than the toes to allow a greater stretch on the working muscles. The exercise is performed by raising the heel as far as possible. Weights or other methods of providing resistance are commonly used, but the exercise is also effective with bodyweight alone. Balance may become a difficulty with free-standing calf raises, especially with older one-legged variations. Due to this, it is common to hang on to something or lean the hand against a wall for stability. They are also performed using

Smith machine The Smith machine is a weight machine used for weight training. It consists of a barbell that is fixed within steel rails allowing only vertical or near-vertical movement. Some Smith machines have the barbell counterbalanced. The machine can be us ...

s or using machines specially designed for calf raises with padded anchors for the weight that rests on the shoulders.

Leg press

A straight-knee calf raise is often done using the

leg press The leg press is a compound weight training exercise in which the individual pushes a weight or resistance away from them using their legs. The term ''leg press machine'' refers to the apparatus used to perform this exercise. The leg press can be ...

machine. The sledge is kept nearly locked out and the exerciser is meant to keep the hip and knee joints immobile. This is not a bodyweight exercise, the only body part actually being lifted is the small weight of the foot. The resistance comes from the sledge. A leg press is easy to stabilize and the safety bar is kept in place so if the person can not lift it, it should come down safely.

Exercise notes

The gastrocnemius is made up of fast-twitch muscle fibres, which benefit more from heavy loads and low reps on the standing calf raise, while the soleus is a slow-twitch muscle and benefits from higher reps and lower loads on the seated calf raise.

References

{{DEFAULTSORT:Calf Raises Calf (anatomy) Weight training exercises Bodyweight exercises