Exercises: Backs of Legs

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Basic definitions
of bodybuilding terminology Exercise order Range of training
of individual muscle groups

TABLE OF CONTENTS

Standing calf raise

Seated calf raise

Donkey calf raise

Hack machine calf raises

Calf press on the leg press machine

Reverse standing calf raise

STANDING CALF RAISE

Muscles Targeted:

both heads of gastrocnemius muscles, soleus muscles and peroneus longus muscles.

Exercise Instructions:

Exercise is done on a raised surface, with only with toes on the raised surface.

Exercise 1: Exercise is done with the barbell (photo 1) or dumbbell held on the same side, as the exercised leg, on Smith machine (photo 2) or on the special machine (photo 4). Exercise can be done without the weight or on one leg (photo 3). For better range of motion, the thick block can be used under your toes. Spread your legs (distance 20-35 cm), keep torso and the back straight, legs extended. Toes and the joints connecting them with the mid-foot on the raised surface. Muscles of the calves maximally stretched. Start raising with slow and precise motion, controlling muscles. Raise heels slowly, avoiding bouncing heels of the floor.

Tips: Recommended cautious in selection of weight with regard to the ability to overstrain ankles and injuries. Particularly dangerous with poor execution technique.

SEATED CALF RAISE

Muscles Targeted:

soleus muscles and peroneus longus muscles

Exercise Instructions:

Seated position exercise, with the machine or the barbell.

Exercise 1: for exercising muscles under different angles, feet can be placed in different positions: parallelly, with toes positioned outwards or toes positioned inwards. As in previous exercise, it is recommended to use a thick block under the toes for better range of motion. Seated position, back straight, arms hold the weight, which is rested on the upper leg, distance between feet 25-30 cm. Muscles of the calves maximally stretched. Start raising with slow and precise motion, controlling muscles.

Tips: Recommended cautious in selection of weight with regard to the ability to overstrain ankles and injuries. Particularly dangerous with poor execution technique.

DONKEY CALF RAISES

Muscles Targeted:

- feet positioned parallelly – mostly outer heads of gastrocnemius muscles – in a lower degree soleus muscles and peroneus longus muscles,
- feet positioned inwards - mostly outer heads of gastrocnemius muscles – in a lower degree soleus muscles and peroneus longus muscles,
- feet positioned outwards - mostly outer heads of gastrocnemius muscles, in lower degree also inner heads of gastrocnemius muscles and soleus muscles.

Exercise Instructions:

Exercise is executed in bent at a waist position.

Exercise 1: It is executed on a special machine (photo 7) or with a help of a partner (photo 8). Bent at a waist position, torso parallelly to the floor, knees straight, feet apart in 25-30 cm distance, arms, to keep the balance, rested on the support. A thick block under the toes. Muscles of the calves maximally stretched. From this position start raising with slow and precise motion, controlling muscles.

Tips: Weight distributed in line with the feet (as legs extension). Recommended cautious in selection of weight with regard to the ability to overstrain ankles and injuries. Particularly dangerous with poor execution technique.

HACK MACHINE CALF RAISES

Muscles Targeted:

outer heads of gastrocnemius muscles, soleus muscles, at a lower degree inner heads of gastrocnemius muscles and peroneus longus muscles.

Exercise Instructions:

Exercise is done standing back to the machine.

Exercise 1: Exercise is done standing back to the machine (photo 9) or facing the machine (under condition that we have got the machine with the shoulder support). A thick block under the toes is recommended, as in all the calf exercises.

Tips: Recommended cautious in selection of weight with regard to the ability to overstrain ankles and injuries. Particularly dangerous with poor execution technique.

CALF PRESS ON THE LEG PRESS MACHINE

Muscles Targeted:

outer heads of gastrocnemius muscles, soleus muscles, at a lower degree inner heads of gastrocnemius muscles and peroneus longus muscles.

Exercise Instructions:

Exercise is executed in lying or sitting position (depending on the machine type).

Exercise 1: Head positioned below legs. Sit down on the machine seat. Back rested, straight knees. Feet touch the machine only with toes and balls of the feet. Calf muscles stretched maximally. It is a kind of reverse exercise to hack machine calf raises, the position is reverse – head is below the legs. Starting position is a sit on the machine seat, back rested, straight knees, feet touch the machine platform only with toes and balls of the feet. The weight is pressed only with the muscle strength.

Tips: Recommended cautious in selection of weight with regard to the ability to overstrain ankles and injuries. Particularly dangerous with poor execution technique.

REVERSE STANDING CALF RAISE

Muscles Targeted:

tibialis anterior muscles

Exercise Instructions:

The exercise is done on the raised surface with support under the toes.

Exercise 1: Thick block under the heels. Instead of the heels, raise mid foot. In the first phase, only tibialis muscles are stretched, later the calf muscles are added. The exercise can be done with a barbell (exercise 11) or with a dumbbell (photo 12) or on the machine (photo 13).

Tips: Recommended cautious in selection of weight with regard to the ability to overstrain ankles and injuries. Particularly dangerous with poor execution technique.