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Calf exercises

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The calf muscle – also called the sura – is actually a pair of muscles, the gastorcnemius and the soleus, each of which requires slightly different calf exercises to target.  The calf muscle is found on the anterior portion of the leg and is connected to the foot via the Achilles tendon.  An often-overlooked muscle, the calf is exceedingly important for mobility, as it plays a large part in the motions of walking, jumping, and running.  To keep mobility at its best, strong, resilient calf muscles are a must, and the best way to keep them in shape is through calf exercises.

There are several different calf exercises specifically designed to target either the gastorcnemius and soleus muscles, or both.  Listed below are some of the most effective and any equipment required to practice these calf exercises.

Calf Raises: The calf raise is the most common of all calf exercises, due in part to the tremendous variety of forms and practices it allows.  In all these exercises, however, the basic motion is the same.  As the standing calf raise is likely the most common variant, we will use that for the explanation of form.  Take a barbell with light weight and rest it atop the back of the shoulders. (A power rack is a very convenient way to keep the weight safely up high where you need to use it without undue stress in lifting.)  Step onto a calf block with toes and ball of feet on the block with the arches and heels extended off.  Using the calf muscles, raise the heels as high as possible – pressing the weight upward with the motion – then lower the heels as far as your calf will stretch, putting the muscles through their full range of motion.  To target different areas of the calf you may use one of the many related calf raises, including the 45-degree calf raise or the donkey calf raise. 

Calf Press: This lift is done on a leg press machine.  Sit on the machine’s seat with back against the support and legs straight and put feet on the lifting platform.  Then, using only the calf muscles, push the weight up by extending the ankles as far as possible.  Return to a relaxed position.  As the legs are kept slightly bent during this lift, the quadriceps will be worked out as well.

Single Leg Calf Raises: While this is a variety of calf raise, it is an important enough exercise to describe in detail.  The single leg calf raise is one of the most intense and focused calf exercises out there.  By targeting a single leg, it requires that each leg’s calf do the work without assistance, so that a weaker muscle cannot depend on a stronger twin.  To do a single leg calf raise, simply stand on a step or on a calf block with a dumbbell in either the right or left hand, depending on which leg you intend to work out. (The weight should be on the same side.)  Then simply extend the ankle as high as it will go, lower it as far down as possible, then press upward again. 

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