Back to Basics Boot Camp: Correct Calf Raises

When you hit up the gym you may sweat it out on the treadmill, do a few arm reps in the weight room and work your legs on the machines, but you likely don’t often put effort into toning your calf muscles.

Calf raises are a low-intensity exercise that is simple, but effective when done regularly. And focusing on your calves has its perks. Our calf muscles are important for our stability, posture and mobility. Your calves help you point your toes and lift your heels. Exercising them on a consistent basis can allay the cramping our tightness they feel from a lack of movement. For all of these reasons and more you don’t want to neglect your calves.

Your calves are one of the most difficult muscles to develop. The primary muscles engaged during a calf raise impact many muscles in your lower leg/calve area including:

• Gastrocnemius muscle (the “bulging part of your calf)
• Tibialis posterior (the central part of your leg muscle)
• Soleus (the powerful muscle that runs from below your knee to your heel)

Back to Basics Tip: Try to reach the fullest range of motion possible by stretching all the way down at the bottom and coming right back to your toes. Calf muscles get a good response in the mid-range so full range movements get the best response.

Calf exercises can be incorporated as part of your daily fitness routine…just make sure you are doing them right.

Challenge yourself with these twists to the classic calf raise:

• Incorporate weights. Grab two 5 to 10 pound weights and add bicep curls into the mix.
• Try single-legged calf raises. Tuck your left foot behind your right heel and balance the weight of your body on one foot. Switch sides and repeat!
• Increase the intensity of your calf raises by changing the angle of your feet for every set. For example start by pointing your feet inward for the first set, outward for the second set and inward for the third set.

Do you incorporate calf raises into your routine? How do you bring calf raises to the next level?