The calf muscles are important muscles in the lower leg. They are larger muscles but no where near the size of the quadriceps and hamstrings.
Calf Muscles Include:
- Gastrocnemius
- Soleus
- Plantaris (much lesser known)
The Gastrocnemius and Soleus muscles come together at the back of the heel to form the Achilles Tendon. The Plantaris has a separate tendon.
There is differing opinions on whether or not the Plantaris is a part of the calf. I include it in the calf muscle group because it does assist with the action of the other two muscles, even if it is very slight.
Actions the Calf Muscles Perform
Along with the Quadriceps and Hamstrings the Calf muscles are important for walking, running and jumping. Click for Quad and Hamstring Exercises.The Calf is also responsible for pointing the toes into plantar flexion and going up on toes in standing.
The calf muscles and the Achilles Tendon are another commonly injured group of muscles. They are also more likely to get cramps because of how much work they do.
Check out this article here to learn more about Achilles Tendon injuries.
Calf Exercises
Calf raises standing and seated
Eccentric calf raises
Plantar flexion with the band
Step ups
Squat then heel raise
As usual, with these exercises I will perform 3 sets of 10 repetitions each. To make them harder, you can add more resistance by holding heavier weights.
Because the calf muscles are important muscles in the lower legs, I will add at least one specific calf exercise to my leg day routine. Including calf exercises in your own routine will help you to decrease foot and ankle injuries.