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Intro to Calves training


BodybuildingPro.com Exercise Index Calves Intro to Calves training

The Muscles of the Calf

Soleus: The soleus is the larger, deeper of the two calf muscles and originates from both the fibula and the tibia.

Function: To flex the foot.

(2) Gastrocnemius: The gastrocnemius has two heads, one originating from the lateral aspect and the other from the medial of the lower femur. Both heads join to overlay the soleus and join with it to insert into the achilles tendon, which inserts into the heel bone.

Function: To flex the foot.

(3) The Tibialis Anterior: The tibialis anterior, runs up the front of the lower leg alongside the shinbone.

Function: To flex the foot.


Training the Calves

Similarly to the thighs, you will want to vary the position of your toes depending on what portion of your calves you wish to develop. Pay attention to the table below to ensure you are targeting the correct portion of your calf muscles:

Calf Development
INSIDE OF THE CALVES OUTSIDE OF THE CALVES
Toes pointed outward. Toes pointed inward.



Gastrocnemius Muscles:
  • Standing Calf Raises
  • Donkey Calf Raise with Partner
  • Hack-Machine Calf Raises
  • Machine Donkey Calf Raises
  • Leg Press Calf Raises


Tibialis Anterior Muscle

  • Reverse Calf Raise on Block


Soleus Muscle
  • Seated Calf Raises


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