Calf Raises
DEFINITION
Calf raises are an isolation exercise that targets the gastrocnemius and soleus muscles in the calves. They are performed by raising the heels off the ground against resistance.
EXPLANATION
- Calf raises can be done bodyweight, holding dumbbells, or using a specialized machine.
- There are two main variations:
- Standing calf raise – targets gastrocnemius. Performed with straight legs.
- Seated calf raise – targets soleus more. Performed with bent knees.
- Higher reps are common since calves have a high proportion of slow-twitch fibers. Aim for 3-4 sets of 15-20 reps.
- Calves can be trained 2-3 times per week for growth. They recover quickly.
EXAMPLES
- Donkey calf raises – bodyweight version bent at hips using a step
- Smith machine calf raises – standing version with bar on back
- Lever seated calf raise machine – adjustable weight stack resistance
RELATED TERMS
- Tibialis – muscle that dorsiflexes the ankle
- Achilles tendon – connects calf muscles to heel
COMMON QUESTIONS
- How can I build bigger calves? Frequent heavy training, like 4 sets of 6-8 reps, 2-3 times per week.
- Why are my calves stubborn to grow? Calves have a high proportion of slow twitch fibers. Respond better to high reps.
DO NOT CONFUSE WITH
- Heel raises – less common term for the same movement pattern as calf raises.
- Tibialis raises – targets the front of the lower leg instead of the calves in back.
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