The gastrocnemius is a muscle on the back of the calf. Of course, the gastrocnemius has many functions. How does one exercise the gastrocnemius? In fact, it can be done through sitting calf raises, standing dumbbell calf raises, Smith machine reverse calf raises, etc. So, what are the most effective gastrocnemius exercises? Let’s take a look at the methods below.
Sitting calf raise
1. Sit on the machine, place your toes on the slightly lower part of the platform, and stretch your heels downward. Choose the orientation of your toes (forward, in, or out) as stated at the beginning of this chapter.
2. Place the lower part of your thigh under the lever pad and adjust the position according to the height of your thigh. Now place your hands on the bar pad to prevent the bar pad from sliding forward.
3. Push up with your heels, lift the lever slightly, and release the safety lever. This is the starting position of the movement.
4. Slowly lower your heels and bend your ankles until your calves are stretched. Inhale while doing this movement.
5. Lift your heels, extend your ankles as high as possible, tighten your calves, and exhale at the same time. Hold the muscle in the most tense position for 1 second.
Standing dumbbell calf raise
1. Stand upright, hold a dumbbell in each hand, and let your arms hang naturally on both sides of your body. The forefoot metatarsals of both feet should be placed on a fixed object about 5-8 cm high, and the heels should be on the ground. This is the starting position of the movement.
2. Lift your heels off the ground, raise your toes as high as possible, and exhale at the same time. Stay at the top for 1 second and feel the tension in your calf muscles. It should be noted that when the toes of both feet are forward, the exercise areas are relatively even; when the toes are pointed inward, the focus of the exercise is on the outside of the calf; when the toes are pointed outward, the focus of the exercise is on the inner side of the calf.
3. Finally, slowly lower your heels, return to the starting position, and inhale at the same time.
Smith machine reverse heel raise
1. Adjust the barbell on the Smith machine according to your own height, and choose a rising platform to place directly under the barbell.
2. Stand on the platform, with your heels firmly attached to the platform and your forefoot metatarsals extended. Stand with your feet shoulder-width apart and toes pointing forward.
3. Now, with your shoulders under the barbell and keeping your feet still, lift the barbell upwards and extend your hips and knees until your torso is completely upright. Your knees should be slightly bent; do not lock your knees. Tip: The barbell on your back is just for balance.
4. While exhaling, lift the metatarsal bones of the forefoot, lift the toes as high as possible, and tighten the calf muscles. Keep your knees still at all times. Don't make any bends from start to finish while doing this movement. Before you begin to lower your toes, hold this muscle-tense position for 1 second.
5. While inhaling, slowly return to the starting position and relax the metatarsals and toes of the forefoot.
Swing standing calf raise
1. For safety reasons, this exercise is best done in a squat rack. First, place the pole on the rack at the height that best suits your height. Once the correct height is selected and the bar is loaded, stand under the bar and position the bar at your back shoulder level (just below your neck).
2. Place your arms on the bar at both sides of your body, straighten your torso while pushing your legs forward, and lift the bar away from the rack.
3. Get off the squat rack, with your legs shoulder-width apart and your toes pointing slightly outward. Always keep your head up, as looking down can throw you off balance.
4. While exhaling, lift your heels, extend your ankles as high as possible, and tighten your calf muscles. Keep your knees still. Don't show any bending (except for the slight initial bending that occurs when we move). Hold this tight position for 1 second before returning to the starting position.
5. While inhaling, slowly return to the starting position, lower your heels, and bend your ankles until your calves are stretched.
6. Now as you exhale, lift your toes and tighten the tibia muscles at the front of your calf.
7. Hold for 1 second, then lower your toes while inhaling.
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