Calves (Gastrocnemius/Soleus)

Why train your calves?

• Toned calves add incredible shape to the lower leg.
• Provide ankle support.
• Increase jumping performance.

Do:

• Work the gastrocnemius using straight leg exercises.
• Standing Calf Raise
• Smith Calf Raises
• Toe Press
• Stairs
• Work the soleus using bent-knee exercises.
• Seated Calf Raise
• Donkey Raises
• Use peak contraction.
• Work the inside of the calf by squeezing up on your big toe, and the outside of the calf by squeezing on your little toe.
• Turning the feet in or out is not as effective as the "squeeze" technique described here!

Don't:

• Excessively turn your feet in or out as it strains the knees and ankles.
• Bounce up and down as you increase the chances of injury.
• Wear very supportive shoes as you will not get maximal training results.