The 45° ankle leg press machine ankle-joint extension exercise provides opportunity to accelerate
the anterior calves with a heavy load application – the trainee is encouraged to provide proper technique
on this movement as injuries can occur if breakdown in form are experienced.

Movement Analysis
This exercise can be performed on either the inverted leg press or 45° angle leg press machine.
The lower lumbar region of the back is particularly vulnerable when the exercise is performed on the
inverted leg press machine due to the exaggerated position of the body. If the movement is performed
on the 45° angle leg press machine the back can become hyperextended due to the movement
application angle. The tendency is to work with too much weight which encourages a buckling
of the knees which results in an arcing-of-the-back response which exposes the lumbar region to
high injury-risk.

Risk of Developing Shin-Splits
While the trainee may escape without incurring a dehabilitating back injury, the odds that he/she
would avoid shin splits (muscle being tom away from the bone) are extremely slim. The force vector
directly attacks the highly-vulnerable tibialis anterior and forces the major muscle of the anterior region
of the lower leg to pull away from its insertion on the tibia. Remember, the tibialis anterior runs
the entire length of the anterior portion of the lower leg. The shin splits will run the entire length of
the anterior portion of the lower leg resulting in painful shin-split syndrome that could prevent the
trainee from engaging in all running and or jumping events for a very long time. At the very least the
participant would be performing under extreme pain.

Summary of Correct Exercise
Execution
- Assume the correct preparatory
posture for the exercise by sitting
on the provided seat with the back
firmly against the back rest.
- Place the front of the feet (not just
the toes) on the lower portion of
the foot platform.
- You will want to make certain that
the legs are in the fully-extended
position.
- Initiate the concentric contraction
phase of the exercise by lifting the
foot platform off its rests through
the utilization of ankle joint extension.
- Complete the concentric contraction
phase by extending the anklejoint
to the fully extended position.
Pause for two counts while making
certain to maintain the locked knee
position of the legs.
- Begin the eccentric contraction
phase of the exercise by lowering
the platform down slowly through
the utilization of the action of dorsi
flexion of ankle joint. Once again,
you will want to remember the desired locked out position of the knee joint.
- Complete the eccentric contraction phase by lowering the weight slowly to the fully contracted
(dorsi flexion) position of the ankles.

Keys to the Lift
- Utilize light resistance.
- Apply slow speed of contraction movement application.
- You will want to perform full ROM contractions.
- Resist the natural tendency to bend the knees during the movement application. Remember, the
actions required are ankle joint extension and flexion as opposed to knee joint and hip joint extension
and flexion.

Seated Toe Raises

A most often overlooked movement
for the development of the calves is the
toe raise action. Almost all calf-raise exercising
involves a heel raising action. In
order to provide accentuation upon the
anterior portion of the calves it is important
to include a toe raise movement in the
calves-training portfolio.

Movement Analysis
It is important to utilize slow speed of
contraction and full ROM movement applications
with this exercise as the tendency
with this movement is to perform the
action with a fast abbreviated action. Fast
herky-jerky movements do not provide the
anterior portion of the lower legs the same
opportunity for growth and development
(as was provided for the posterior lower
legs) if proper attention is not paid to the
performance of the exercise.

Summary of Correct Exercise
Execution
- Assume the correct preparatory posture
for the movement by sitting on provided seat
and placing the thighs under the pads.
- You will want to make certain that the pad is adjusted properly so as to allow for a parallel- withthe-
floor position of the thighs.
- You will want to make certain to utilize a straight-back posture with the head held erect in order
to establish proper positioning of the body in effort to provide for a full ROM movement application.
Light resistance should be used in manner of further encouraging full ROM movement
applications.
- Initiate the exercise application by first extending the toes downward (eccentric contraction
phase) and then raising the toes upward with a slow, strong muscular contraction. Be careful to
avoid the natural tendency to provide a “bouncing” action of the foot at the conclusion of the
eccentric contraction phase of the movement. Be sure to pause at the top of the lift for maximum
accentuation of the anterior lower legs and pause for one count.
- Initiate the eccentric contraction phase of the movement by slowly lowering the toes downward
to the fully-extended position

Keys to the Lift
- Utilize light resistance in effort to encourage proper movement applications.
- Use slow speed-of-contraction and full ROM movement applications.
- Be cautious not to apply a bouncing action of the ankle-joint at the conclusion of the eccentric
contraction phase of thee movement.

Whenever reference is made to the calf muscles the general thinking appears to center upon the
above-mentioned gastrocnemius and soleus muscles of the posterior portion of the calves. The con
siderations given to the anterior portion of the lower leg
range from minimal to non-existent. Most weightresistance
trainees assume the anterior musculature of
the calves is really the posterior muscles being visible
from the anterior view.

No one can argue the highly-visible musculature of
the fully developed gastrocnemius and, to a lesser degree,
the soleus muscles; however, there is much more to the
considerations for anterior lower leg development than
merely being able to see the posterior muscles form the
anterior vantage point.

Location and Function
The muscles that comprise the anterior portion of
the lower leg are the tibialis anterior, extensor hallucis
longus, and extensor digitorum longus.

Tibialis Anterior (A)
Location
Originates on the tibia bone just below the knee and
runs the entire length of the lower leg inserting on the
cuneiform on the back of the foot as well as the medial
portion of the foot on the metatarsal bone just behind
the big toe.

Function
This highly-visible muscle is involved in dorsi flexion
and inversion actions of the ankle joint.

Extensor Digitorum Longus (B)
Location
It originates on the lateral condyle of the tibia near
the knee and from the upper region of the anterior surface
of the fibula. This prominent muscle also runs the
entire length of the anterior lower leg and inserts on the
phalanges of the middle and distal bones of the second
to fifth toes.

Function
Actions of dorsi flexion and eversion of the ankle as well as extension of the toes involve the extensor
digitorum longus.
In addition, the beginning weight-training student would be well-advised to consider the muscles
of the lateral portion of the lower leg in designing his/her calf routine. The muscles of the lateral
portion of the calves offer accentuation and definition of the muscular structure of the calves. Two
major muscles of the lateral region of the lower leg are the peroneus longus and peroneus brevis.

Extensor Hallucis Longus (C)
Location
Lies between the tibialis anterior and the extensor digitorum longus muscles and originates on
the anterior middle portion of the fibula and inserts on the distal phalanx of the big toe.

Function
The extensor hallucis longus is involved in dorsi flexion of the ankle and extension of the big
toe.

Peroneus Longus (D)
Location
Originates on the head and upper portion of the shaft of the fibula and inserts under the sole of
the foot on the base of the first metatarsal.

Function
This muscle is involved in plantar flexion and eversion of the ankle.

Peroneus Brevis (E)
Location
Originates on the distal shaft of the fibula and inserts on the base of the malleolus and on the
base of the fifth metatarsal.

Function
Plantar flexion and eversion of the ankle involve this muscle.

Muscle Activation
The muscles of the anterior portion of the calf do not posses the same force-generating capability
as the muscles of the posterior calf and as such, great care must be taken to avoid straining the
more delicate anterior calf region.

Heavy weight should be avoided with
anterior calf training and slow speed of
contraction movement application should
be used in order to provide for safe efficient
training of the delicate anterior lower
leg muscles.

The commonly called seated calf raise is more poignantly depicted by the label of seated heel
raise. This is because of the fact that the stipulation of the heel raising can be distinguished from the
seated calf (toe) raise exercise. In both cases the movement is executed in manner of working the
calves. However, the seated heel raise movement works the posterior region of the calves while the
seated toe raise application activates the anterior region of the calves.

The seated (heel) raise movement would ideally be performed on a seated calf raise machine. If
your gym does not provide one, you can
apply a free-weight application by placing
a barbell across your knees. (You may
want to place a towel across the knees to
cushion the weight of the bar). Place a
secure block under your foot so that the
block won’t flip up. In the seated calf raise
position the pressure would not be as
magnified as in the standing calf raise exercise
but even the minutest stresses
should be avoided whenever possible.

The seated calf raise exercise accentuates
the soleus muscle in the posterior
region of the calves and also provides activation
of the anterior portion of the
calves. This is due to the 90° angle that is
formed between the upper and lower legs.
In addition, the seated heel raise incorporates
the action of the lateral portion of
the calves which further accentuates the
definition and separation of the highlyvisible
outside portion of the calves.

Avoiding the “Bounce-Effect”
You will really be challenged to avert
the natural tendency to bounce the resistance
up and down in this movement. You
will want to concentrate on slow controlled
movement applications in order to
get the most out of the exercise. Remember
to place the balls of the feet on the
block and not just the toes. The seated calf
raise exercise requires a great deal of concentration
to avoid using momentum and
to avoid having gravity overpower the eccentric
contraction phase of the movement.
The biggest mistake trainees make when performing the seated calf raise movement is to
bounce into the concentric contraction phase of the movement. It takes great concentration to apply
slow speed-of-contraction movement applications in this exercise. It is much more advisable to work
with less weight and apply correct technique.

Considerations for Various Feet Placements
In order to provide for well-rounded development of this difficult to hit muscle region, various
foot placements can be utilized to accentuate the medial .or lateral portion of the muscle. Remember,
pointing the toes-inward emphasizes the lateral portion while toes-outward accentuates the medial
portion. Once again it should be stressed that it is essential to drive off the inside balls of the feet in
order to accentuate the inner region of the soleus. It is very easy to fall into the habit of pressing off
the last three toes which accentuates the lateral portion of the calves but which virtually eliminates
the involvement of the medial portion. As well, executing the movement with the force exerted by
the toes encourages exaggerated bouncing action of the movement application.

Summary of Correct Exercise Execution
- Place yourself upon the seat with the resistance pad aligned across the lower part of the frontal
thigh area. You will want to avoid having the pad aligned so that it barely covers the knees as
there is high risk that the pad will slip off during the movement application.
- Assume the proper seated posture with the head erect and the back held in a rigid vertical position.
This will maximize the ROM.
- Lift the lever arm off in order to prepare the machine for clearance for the movement application.
- Prepare for the concentric contraction phase of the movement by slowly lowering the weight to
the fully-extended eccentric contraction position.
- Begin the concentric contraction phase of the movement by slowly raising up on to the balls of
the feet. Do not lean over the resistance pad as this alters the angle of execution. Maintain the
erect body position in order to allow for maximum ROM movement applications.
- Contract top the top of the lift and hold for two seconds before beginning the eccentric contraction
phase of the movement.
- Slowly lower the heels until they reach the maximum eccentric contraction distance and pause at
the bottom of the lift before attempting another concentric contraction (Be cautious here to
avoid bouncing into the next concentric contraction).

Keys to the Lift
- Maintain proper posture to allow for maximum accentuation of the desired area of the calves.
- Drive off the inside balls of the feet in order to gain maximum contraction intensity
- Concentrate on applying full range-of-motion movement applications.
- You will need to concentrate on not bouncing at the completion of the eccentric contraction
phase of the movement as is the general tendency with this exercise.
- Remember to stretch for maximum ROM at the conclusion of the eccentric contraction phase.

The standing calf raise exercise represents the granddaddy movement for calf training. While the
movement appears basic in design, there are a number of considerations to take into account in order
to provide for both maximum growth and development and reduced injury risk potential. Due to the
highly-efficient ratio of force-generating capacity per square centimeter of muscle, there is a tendency
to pack on too much weight in this exercise. Overzealous plate-loading can lead to several breakdowns
in form which, of course, not only curb growth and development potential but encourage
injury risks as well. With too much resistance applied, there usually follows a number of serious flaws
in technique such as: not providing full ROM contractions and offering herky-jerky movement applications.
These two errors in exercise execution could easily lead to injuries to the knees, lower back,
as well as the Achilles tendon. It is suggested that highly controlled movement applications be performed
featuring full ROM and slow speed-of-contraction movement applications in order to ensure
the maximum benefit from this highly-effective exercise.

Plate-Loading vs. Plate-Stack Machines
Normally, the standing calf raise is performed on the standing
calf raise machine. This machine can be a plate stack, cable
variety, or variable-resistance. Plate-loaded machines of the older
variety frequently put undue pressure on the back, due to the
fact that as the resistance is brought through the movement
range there is a constant altering of the amount of force upon
the various vertebrae along the vertebral column. You will want
to exercise caution when selecting your resistance. It would be a
good idea to work with slightly less than capacity resistance and
train with very slow movement applications on plate-loading
machines.

More Advantageous Force-Vector
With the plate-stack calf raise machine, the movement is
much more uniform throughout, and the force vector comes
straight down through the body and the force can be absorbed
by the entire structure of the body. The positive ramification of
absorbing the shock with the entire body versus the spinal area
is that the spine is not placed under great duress. They key here
is to ensure that you maintain proper posture throughout the
movement application. Do not thrust forward during the concentric
contraction as hip-thrusting will create a dangerous arching
of the back which can jam the facet joints.

As well, you should avoid bouncing at the conclusion of the
eccentric contraction phase of the movement as this action
could cause knee ligament and tendon damage. If the body is
not kept erect, any measure of body sway experienced in the
back will place pressure on the spine. The spine is not made to
withstand the kind of pressure that it must endure when correct
form is sacrificed when contracting the poundage that are used
on the standing calve raise exercise.

Neural-Impulsing
It takes extreme concentration to send high-intensity neural
impulses down to the calf muscles. Get the most out of every
pound by contracting slowly and squeezing the muscles at the
top of the lift and stretching them completely at the bottom of
the movement. You will be challenged to avoid the natural tendency
of bouncing up and down. It is easy to fall prey to the
evils of momentum training on this exercise.

Sensible Weight Selection
A beneficial approach to training the calves is to use sensible weight selection. It is easy to get
carried away with the amount of resistance that you will ask the calves to move. Remember with all
weight-resistance training exercise applications, the considerations for proper form and correct execution
are much more vital than how much weight can be moved. These considerations are magnified
when calf training is involved due to the fact that there is a strong tendency to bounce up and
down in executing the movement.

Anyone can stack on huge amounts of weights on a calf machine, and bounce up and down; it is
the intelligent weight-training student that can apply safe and efficient training applications on this
movement.

Full Range-Of-Motion
The key here is to train slowly in both the concentric and eccentric contraction phases of the
movement. You will want to make certain to allow for full range-of-motion applications. A good idea
is to pause at the top of the lift and hold the contraction until you can feel the calves “burning”. This
way you will know that you are not merely going through the motions. Pumping out high-rep sets of
bouncing up and down is not the answer. Strong concentration is required in order to direct a strong
impulse into the calves in effort to provide safe, efficient training.

Gaining the Proper “Foothold”
The other consideration with regards to injury-risk potential is the consideration for external injury
risk. You will need to make certain that the balls of your feet (not your toes), are positioned directly
upon the block. You will want to make certain that your footwear is compatible with the requirements
of the exercise. Training in socks for this one would be a definite “no, no” as your feet
could easily slip off the block causing serious harm. If the feet slip, you can suffer the risk of knee
and back injuries because of the sudden faltering of correct (stabilized) posture which could succumb
to the heavy burden.

Considerations for Proper Feet Displacement
It is also essential that you to align yourself properly in order to provide for the safe, efficient execution
of the movement. If the feet are placed too wide, you will not be able to get the required
range of motion to promote muscle hypertrophy in the gastrocnemius and the soleus. Conversely, if
the feet are placed too close together the spine is once again placed in jeopardy.

There is very little margin of error and spinal injuries are greatly invited, when the feet are placed
too close together. A preferred foot placement would be to have the feet about six to eight inches
apart with the balls of the feet placed squarely on the platform. When you are balanced with the toes,
it is extremely difficult to achieve full range-of-motion applications.

Poor Base-Of-Support Provided By Toes
As well, if the toes cannot support the load the tendency is that the knees will buckle which will
result in a rounded-back posture which leaves the lower back susceptible to injury. However, when
the balls of the feet are used they are able to contract against tremendous resistance. As well, the direct
line of contraction of the calves comes as a result of the utilization of the balls of the feet as the
force vector drives down through this area of the foot rather than through the weaker region of the
toes.

Another major consideration here is not to extend the feet in the natural position. That is, as you
walk, the angle of the toes allow for easy natural bending to facilitate the walking action. The tendency
is to allow the foot to bend in line with the toes at almost a forty-five degree angle. This is undesirable
in the execution of the standing calve raise because the inner portion of the calves is not highly-
activated in this foot position.

Considerations For Inside/Outside Accentuation

In Search Of “Diamonds”
It has been frequently recommended that in order to accentuate the outside portion of the calves
the trainee point the toes inward and to emphasize the inside portion of the calves the trainee is advised
to point the toes outward. The toe placement can help accentuate the desired area of emphasis
but what determines the amount of emphasis that will be placed upon the respective areas is the
amount of pressure that is applied when driving off the block. You may want to experiment with the
various foot placements in order to garner a “feel” for the standing calve raise movement application.

I would recommend that the beginning trainee place the entire front portion of the feet across
the block and drive with the emphasis on the inner portion of the feet. The idea is to drive off the
balls of the feet with added accentuation provided on the inner portion of the feet. By accentuating
the inside region of the feet you are ale to accentuate the formation of the “diamond” shaping of the
inner calves. Remember, it takes intense concentration to build those “diamonds” so don’t fall victim
to laziness and allow the accentuation to wander to the outside portion of the feet which is the natural
tendency with the standing calve raise exercise application.

Free-Weight Standing Calf Raise Movement
There are many improvisations that are possible to apply with this exercise. If your gym does not
have a standing calf machine, there are different ways to overcome the problem. One simple way, if
you are training in a gym that does not have it or you are training at home and do not want to invest
two thousand dollars in a calf machine, is to take a barbell and assume the same position with the bar
across the shoulders, behind the neck as you would in squat. This movement requires good balance
on the part of the trainee it is vital that a solid platform is utilized. Do not rely on just any block of
wood as the block can snap back up at you if the pressure becomes too severe. If you spring off the
block you can easily injure your knees and lower back so it is essential that you use a solid base of
support to ensure the safe, efficient application of the standing calve raise movement.

Summary of Correct Exercise Execution
- Take your position on the standing calve raise machine by placing the balls of your feet on the
support block. The feet should be placed in the straight-ahead position.
- Utilizing knees and hip flexion, and with the head erect, bend under the resistance support
cradle. Place the cradle properly onto the shoulders and then slowly straighten the body by utilizing
hip and knee extension. You should now be standing in an erect posture with the head up
and the weight supported with the shoulders.
- Keeping the body in the fully-extended position, slowly lower the body to the bottom of the eccentric
contraction position in order to prepare for the concentric contraction phase of the
movement by using dorsal flexion of the ankle joint. Remember not to bounce at the bottom of
the eccentric phase.
- Maintaining the erect posture of the body slowly drive upward utilizing plantar flexion of the
ankle joint to provide for the concentric contraction phase of the movement. You will need to
resist the tendency to bend at the knees and extend the body in effort to add impetus to the lift.
Any deviation in posture will round the back exposing the lower lumbar region to serious injury.
- Extend the flexion action through the full ROM of the calve muscles to reach the completed
concentric contraction phase of the movement. You will want to pause for a two-count in order
to stimulate maximum fiber recruitment before lowering the weight.
- Slowly begin the eccentric contraction phase of the movement by utilizing dorsal flexion to contract
the calf muscles in the eccentric phase. You will be challenged to contract the muscles
through the full range-of-motion as there is a natural tendency with this movement to allow gravitational
forces to take over the impetus of the eccentric phase.
- You will want to make certain to dismount the machine at the conclusion of the set in exactly the
same manner as you mounted the machine; keep the head up and utilize knee and hip flexion to
bend under the resistance support harness. Many injuries occur as a result of the trainee being in
too big of a hurry to dispose of the load and falling victim to injury due to poor posture.

Keys to the Lift
- Establish a firm foothold with the balls of the feet secured on the block.
- Maintain an erect posture with the back straight and the head up.
- Utilize intelligent weight-selection in order to avoid the risk of having the knees buckle under the
load.
- Do not bounce in and out of the movement applications.

Posterior Region
Perhaps the most overlooked exercises in the entire weight-resistance training inventory are
those movements designed to work the muscles of the calves. How many times have you seen great
bodybuilding structures ruined by a lack of well-developed calves? Good calves are necessary if physique
symmetry is to be accomplished, yet many trainees view calf-training as a nuisance, as something
that gets in the way of “real” training.

Calf-training should be treated with the same importance that is reserved for the other body
parts. No serious trainee would think of throwing in a chest workout whenever he thought that he
had enough energy, nor would he put in a shoulder routine when he thought that “it was probably
about time”.

How is it then that so many weight-resistance trainees treat the calves with such little respect? It
is even more puzzling when it is considered that diamond-shaped calves are the envy of every trainee
from neophyte to professional.

Some people offer the view that the calves get a workout every day, while we are walking around.
Sure, and my triceps work as I open doors, and my biceps when I drink my juice, and my forearms
when I cut my steak. If the calves were receiving proper attention via our daily activities, why is it
then that only the diligent trainers, (the ones who attack their calves with the same level of intensity
as their other body parts), are able to illustrate impressive calve development.

Location and Function
The area of the posterior region of the calves is
comprised of two main muscle sections; the gastrocnemius
and the soleus muscles. The gastrocnemius muscle
is the large muscle which forms the major portion of the
back of the calves. The soleus muscle is somewhat wider
and lies beneath the gastrocnemius, winding to the front
of the lower leg providing the calf region with frontal
width and girth.

Gastrocnemius (A)
Location
The gastrocnemius is comprised of two heads
(medial and lateral) in equal combination and originates
on the medial and lateral condyle of the femur of the
upper leg and attach to the calcaneus (heel bone) via the
Achilles tendon.

Function
Due to their connections to the femur the gastrocnemius
are involved in knee-joint action and are activated
during plantar flexion of the ankle.

Soleus (B)
Location
Beneath the heads of the gastrocnemius rests the soleus
muscle which arises from the proximal end of the
tibia and head of the fibia bones of the lower leg.

Function
Because of their attachment to the lower leg, the soleus
muscles are only involved in plantar flexion of the
ankle joint (concentric contraction phase), and are not
involved in any actions involving the knee joint.
There are several other muscles that comprise the
posterior region of the calves but for purposes of expedience
we shall rest our investigation of the area with the
gastrocnemius and soleus muscles. The mass-mover exercises
(standing calf raise, donkey calf raise) would ac-
centuate both the gastrocnemius and the soleus muscles. The seated calf raise exercise would accentuate
the soleus muscle.

Muscle Activation
Whenever we think of lower calf training we almost automatically think of training the posterior
region of the lower legs. The muscles of the posterior lower leg can provide more contractive power
per square centimeter than any other muscle in the entire human muscular system. The poster lower
leg is comprised mainly of the powerful gastrocnemius muscles that are supported by the less prominent,
but highly efficient soleus muscle.
Three basic movements will be presented for the posterior lower leg:

- Standing calf (heel) raise;
- Donkey calf (heel) raise;
- Seated calf (heel) raise.

- The standing calf raise allows for major loading providing for accentuated training of the posterior
lower leg. It should be noted, however, that caution should be utilized here as, frequently,
trainees are exposed to high injury risk potential to the knees, Achilles tendon, and lower back
due to improper weight selection.

The donkey calf raise exercise also allows for heavy loading but once again, caution should be
applied in order to alleviate the high injury risk (particularly to the lower back) associated with this
exercise (note: the partner-assisted donkey calf raise exercise carries with it significant injury risk and,
as such, extreme caution is required to once again reduce the injury risk. The specifics will be outlined
in detail in the appropriate section in this chapter).
The seated calf (heel) raise allows for a different accentuation to be placed upon the lower legs as
this movement also encourages an increased involvement of the anterior portion of the calves due to
the 90° angle that is formed between the upper and lower legs.