Calves Workout

Calves Workout

Calf Muscles are grouped under lower body. It is located on the back of the lower leg and made up of two muscles:

  1. Gastrocnemius
    • Lateral Head
    • Medial Head
  2. Soleus

Gastrocnemius is the larger calf muscle and again sub-divided into two heads which together create its rounded shape.

Lateral Head is on the lateral side of the Calf (i.e. on the outer side of the leg).

Medial Head is on the medial side of the Calf (i.e. on the inner part of the leg).

Soleus is a smaller, flat muscle that lies underneath the gastrocnemius muscle.

The gastrocnemius and soleus muscles taper and merge at the base of the calf muscle. During walking, running, or jumping, the calf muscle pulls the heel up to allow forward movement. Calves must be train by considering it a separate body part. It’s the only part of lower body which is visible when you roam on half-pants.

Below few exercises are covered to target Calf Muscles.

Calf Raises on Leg Press Machine

Main Area Targeted: Calves Muscles


  1. Position yourself in a leg press machine. You may add weight to the machine as desired. Place your feet at the bottom of the pad for the leg presses. Your toes should be on the platform facing forward close together.
  2. Place your hands at your sides. Now, keeping your head forward or up bend your knees slightly. Lower your heels allowing the platform to lower slightly.
  3. Feel the stretch in your calves. Pause, then come up on your toes as high as possible, contracting the calf muscles. Keep your knees slightly bent.
  4. Slowly lower your heels back down to the starting position and repeat the movement.
  5. To target inner and outer calves, point your toes inwards and outwards respectively.             

Machine Standing Calf Raises

Main Area Targeted: Calves Muscles


  1. Stand with feet shoulder width apart in the standing calf raise machine. Adjust the shoulder pads so that they rest on your shoulders when you're standing up straight.
  2. Keep your back straight, knees slightly bent and shoulders back.
  3. Push the weight up by forcing your heels up through the balls of your feet.
  4. Hold for 1-2 seconds, contracting the calves. Slowly lower the weight until you feel a stretch in the calves, then repeat.
  5. To target inner and outer calves, point your toes inwards and outwards respectively.


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