Body Parts And Anatomy
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Anatomy of the Calf Muscles
Muscular Anatomy
The Gastrocnemius is the calf muscle that is visible from the outside of the body. It attaches to the heel with the Achilles Tendon and originates behind the knee on the femur, crossing two joints.
Anatomy | Muscles | Bodybuilding | Fitness | Stretching
The Gastrocnemius has two heads: the medial and the lateral. When fully developed, these two heads appear to form a diamond shape.
The Soleus is not visible when looking at the body from the outside as it lies underneath the Gastrocnemius on the rear of the lower leg.
The Soleus is most active when doing calf exercises where the knee is bent, such as seated calf raises.
The function of the Gastrocnemius is to elevate the heel (known as plantar flexion).
The function is the Soleus is exactly the same as the Gastrocnemius: to raise the heel. The only difference is that it works in a different position: with the knee bent.
Anatomy and Exercises
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Calf exercises
Primary target muscle
Comments
Calf Muscle Workout
By J. Lam
The calf is an interesting muscle group and takes time to reveal itself particularly the outer calf muscle. The inner calf muscle usually comes out first. The calf muscle is often neglected at the gym. Very rarely you'll see people training their calves. When fully developed, the calves are eye-catching and you can actually see the separation between the outer and inner muscles. There are two main exercises for your calf muscle workout.

1) Seated Calf Raises
Performed on the seated calf machine, place both feet on a support with your knees at 90 degrees and your quads under another support. Next, raise both of your feet's sole with your toes still down, hence you'll be pushing with your quads upwards with any weight being used. You'll feel your calves worked out. Then return to the initial position. Perform 4 sets of 25 repeats.

2) Standing Barbell Calf Raises
Go to the barbell squat rack and hold a barbell with your hands behind your head and a bit more than shoulder width. The barbell should rest on your trapezius(upper back) and shoulders. Next, raise both feet's sole while keeping your toes down. Lower your soles on the floor. This movement will move the barbell up on the squat rack straining your calf muscles. Do 4 sets of 25 repeats.

Calf muscle training
By
 Calf muscles are a very common weak point among bodybuilders. Big calves that are fully developed are very hard to attain. This is a special section dealing with how to target the training to the outside calf muscle and training the inside calves muscles.

Incorporate these techniques into a calf exercise program like the one found in the weight lifting program directory

Lower calf
While doing standing calf raises bend the knees only a little bit and concentrate on the lower part of the movement.

Upper calf
Add more seated calf raises to the workout program
 
Inside calf muscle
While doing a calf raise, point the toes to an outward position as it helps to develop and target the inside more than the outside
 
Outside calf muscle
Point the toes to an inward position, almost touching at the front to target the outside more than the inside.
Calf exercises
Secondary target muscle
Muscles Safety
Training tips
  • Maintain your ideal body weight. The more you weigh, the more stress you are putting on your joints, especially your hips, knees, back and feet.
  • Move your body. Exercise protects joints by strengthening the muscles around them. Strong muscles keep your joints from rubbing against one another, wearing down cartilage. We can help you get started on an exercise program that works for you.
  • Stand up straight. Good posture protects the joints in your neck, back, hips and knees.
  • Pace yourself. Alternate periods of heavy activity with periods of rest. Repetitive stress on joints for long periods of time can accelerate the wear and tear that causes osteoarthritis.
  • Listen to your body. If you are in pain, don't ignore it. Pain after activity or exercise can be an indication that you have overstressed your joints.
  • Don't be static. Changing positions regularly will decrease the stiffness in your muscles and joints.
  • Forget the weekend warrior. Don't engage in activities your body for which your body isn't prepared. Start new activities slowly and safely until you know how your body will react to them. This will reduce the chance of injury.
  • Wear proper safety equipment. Don't leave helmets and wrist pads at home. Make sure you get safety gear that is comfortable and fits appropriately.
  • Ask for help. Don't try to do a job that is too big for you to handle. Get another pair of hands to help out.

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