21/02/2022
Quick run through so movements to build that stubborn calf strength up
These exercises focus on two of the main muscles in the calf complex. The gastrocnemius the pretty muscle on the outside, has an origin past the knee (lateral and medial femoral condyles ) hence can be targeted with a straight knee
Secondly the soleus. An often forgotten muscle, with an origin that does not cross the knee (medial border of the Tibia, head and posterior border of the fibula) . Hence can be targeted with exercises with a bent knee.
1. DL calf raises
- can start without a step
- progress to a step to get that full range of motion
- add weight as able
2. Double leg to single leg eccentric
- nice way to develop that single leg strength
- up on two legs shift weight and slowly control down on the other leg
3. Single leg calf raise
Now time to build that single leg strength !
4. Seated soleus raises
With a bent knee work that calf !
5. Single leg soleus raises
- once you’ve got the isolated muscle strength, progress to a single leg soleus raise! These are harder than they look so give them a try !
Fun fact: the soleus can absorb up to 6-8 x our body weight when running! (Dorn, T. W et al 2012)
Move.Lift.Grow 💪🏽
