Calf Workout Exercises Anatomy

This is a complete list/menu of Calf exercises for men or women. If you need to discuss how to perform these Calf exercises please post them in our Exercise Forum under the heading of the exercise.

Calf Workout Exercise Links Muscle Menu

Calf Isolation Exercises
Calf Compound Exercises
Dumbbell Calf Exercises
Barbell Calf Exercises
Cable Calf Exercises
Ball Calf Exercises
Calisthenics Calf Exercises
Machine Calf Exercises
Calf Exercises / Muscle Forum Discussions
Calf Workout and Exercise Programs

Picture

Name of Exercise

Muscle Groups

Snatch- Calf Exercise: Begin the "Snatch" exercise by standing comfortably with bent knees, arms outside your knees, flat feet, back straight, head up, and the toes pointed slightly outward. Start...

Butt, Gluteus Maximus, Rectus Femoris, Thigh, Deltoids, Gastrocnemius, Back, Quadricep, Shoulder, Shoulders, Calf, Compound, Core Strength, Upper Body, Lower Body,

Calf Raises on Leg Press Machine- Calf Exercise: This exercise is an alternate if your gym does not have a calf machine. Begin the machine calf raise by pressing up the weight with your feet firmly on the platform. (WARNING:...

Calf, Calves, Gastrocnemius, Machine, Isolation, Lower Body,

Dumbbell Calf Exercise Ball Raises- Calf Exercise: This dummbell calf raise exercise can be performed by sitting on a ball with your knees at a 90 degree bend. Now raise your heels using your calves to push off until you are at a ...

Calf, Gastrocnemius, Dumbbell, Exercise Ball, Stability Ball, Swiss Ball, Isolation, Lower Body, Freeweight, Home,

Dumbbell Calf Raises with Exercise Ball- Calf Exercise: Begin the dumbbell calf exercise ball raises by putting a stability ball infront of your chest holding onto dumbbells. Now lean against the ball and extend upwards with your calf ...

Calf, Gastrocnemius, Isolation, Exercise Ball, Dumbbell, Freeweight, Stability Ball,

Donkey Calf Raises- Calf Exercise:
Place your toes on the edge of a block and lean forward onto a bench or table for support. Have a partner sit across your hips to provide resistance (make sure they are not pl...

Calf, Gastrocnemius, Isolation, Legs, Machine, Lower Body,

Seated Calf Raises- Calf Exercise:
Sit on the machine with your thighs underneath the pads with your toes on the bottom pad. Lower your heels as low as you can and then raise them as high as you can. Repeat.

Calf, Gastrocnemius, Soleus, Isolation, Legs, Machine, Lower Body,

Standing Calf Raises- Calf Exercise: While standing (as shown) or sitting in the machine, lower the weight until you feel your calves stretch. Then push the weight back up feeling your calves flex at the top of the e...

Gastrocnemius, Soleus, Calf, Isolation, Machine, Lower Body,

Clean and Jerk- Calf Exercise: Clean: Start in a bent over position with your knees slightly bent and feet shoulder width apart. Grip the bar just wider than shoulder width. Pull the bar off the ground keeping...

Gluteus Maximus, Calf, Hamstring, Butt, Booty, Quadricep, Shoulder, Shoulders, Rectus Femoris, Thigh, Erector Spinae, Deltoids, Trapezius, Triceps, Gastrocnemius, Biceps Brachii, Barbell, Lower Body, Upper Body,

Walking Lunges- Calf Exercise: To begin a walking lunge stand upright with or without weights in your hands. Now take a lunge forward while never letting your knee go 'over' your toe. Once at the bottom of the...

Legs, Rectus Femoris, Thigh, Hamstrings, Quadricep, Calf, Gastrocnemius, Compound, Dumbbell, Lower Body,

Jump Squat- Calf Exercise: To perform the dumbbell Jump Squat grab light dumbbells and put them at your side. Next, proceed into a squat position with your thighs level with the ground. Explode up pushing ...

Lower Body, Quadricep, Hamstrings, Butt, Gluteus Maximus, Rectus Femoris, Calf, Gastrocnemius, Dumbbells, Freeweight,

Power Clean (Hang Clean)- Calf Exercise: Start by standing as shown with the barbell at your knees. Space your feet shoulder width apart with your head up. Lift the bar powerfully using mostly your legs and calves while s...

Thigh, Legs, Back, Back, Latissimus Dorsi, Rhomboids, Gastrocnemius, Calf, Compound, Upper Body, Lower Body,

Step Ups- Calf Exercise: Start by looking at a bench infront of you and begin by lifting your any leg and then step-up onto the bench. You can either return to the starting position or lift the opposing l...

Thigh, Legs, Hamstrings, Compound, Calves, Calf, Gastrocnemius, Compound, Dumbbell, Lower Body,

Gastrocnemius or Calf Muscle Anatomy and Overview

calf, calves, lower leg, Gastrocnemius, Lower Body, gastrocs anatomy picture

The gastrocnemius (calf) has two heads. The medial head and lateral head.

Calf Function

The function of the gastrocnemius is ankle plantar flexion and knee flexion.

Calf Origin

The origin of the gastrocnemius attaches to the posterior medial condyle on the femur.

Calf Insertion

The calf inserts onto the achilles tendon on the calcaneous.

Calf Training

The calf can be trained more often than other muscles but keep at least 24-48 hours of rest between heavy training.

Calf Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Calf' are: calf, calves, lower leg, Gastrocnemius, Lower Body, gastrocs

What if I have fatty Calf? What exercises can I do to reduce fat on my Calf muscle?
Spot reducing is a common conception to reduce the fat on a specific area. Ie. Calf. You cannot spot reduce, but you can: Follow six rules to nutrition, incorporate HIIT and complete a ciruit training program 4-5 days a week to reduce your overall body fat and eventually reduce the fat in your Calf. In other words, specifically exercising your Calf will not directly decrease the overall fat around the muscle. Also if you are suffering from muscle cramps, please read about what causes muscle cramps.

What can I do for Calf Pain?

Calf pain can be caused by many things:

1. A strained/pulled muscle, tendon or ligament from too much exercise or improper lifting.
2. A torn muscle, ligament or tendon from improper lifting, exercising or stretching.
3. Overuse of the Calf muscle.

Note: If pain in your Calf muscle persists please consult a doctor immediately.

Calf Cardiovascular Exercises

Picture	Name of Cardiovascular Exercise	Muscle Group
	Swimming	Chest, Back, Triceps, Biceps, Deltoids, Rectus Femoris, Biceps Femoris, Gastrocnemius (Shoulder, Quadriceps, Hamstrings, Calf, Arms)
	Hockey	gluteus maximus, rectus femoris, biceps femoris, serratus anterior, biceps brachii, gastrocnemius (Quadriceps, Hamstrings, Legs, Butt, Calf)
	Squash	Quadricep, rectus femoris, biceps femoris, gluteus maximus, forearm extensors and flexors, latissimus dorsi, (Legs, Butt, Quadriceps, Hamstrings, Calf)
	Stepper	Rectus Femoris , Gluteus Maximus , Hip Flexors , Gastrocnemius ,biceps femoris (Quadriceps, Hamstrings, Legs, Butt, Calf)
	Shuttle Run	Rectus Femoris, Gastrocnemius, Biceps Femoris, Hip Flexors (Quadriceps, Calf, Hamstrings, Butt, Legs)
	Treadmill	Rectus Femoris, Gluteus Maximus, Bicep Femoris, Hip Flexors, Gastrocnemius (Legs, Butt, Quadriceps, Hamstrings, Calf, Thigh)
	Recumbent Bike	Rectus Femoris, Gluteus Maximus, Hip Flexors, Biceps Femoris, Gastrocnemius (Legs, Butt, Quadriceps, Hamstrings, Calf, Thigh)
	Elliptical or Cross Trainer	Rectus Femoris,Gluteus Maximus,Bicep Femoris, Hip Flexors (Legs, Butt, Quadriceps, Hamstrings, Calf, Thigh)

Calf
Plyometric Exercises

Image	Name of Plyometric	Muscle Group
	Double Stair Jumps: Start by standing infront of a set of stairs in a squat position. Jump with two feet bringing your knees to your chest while jumping to the stairs infront of you. Repeat this proce...	Thigh, Biceps Femoris, Gluteus Maximus, Gastrocnemius (Legs, Butt, Thigh, Quadriceps, Hamstrings, Calf)

Calf Stretches and Flexibility Exercises

Image	Name of Stretch/Flexibility Exercise	Muscle Group
	Calf Stretch: This is very important for running. - Stand with your hands against the wall -Lunge one leg back -Bend your front leg until you feel the stretch in your calf....	Gastrocnemius, Soleus, Calf (Isolation), Lower Body

Date Added	Comment
6/6/2006 By:Calf info	The calf muscle is more commonly known as the calf muscle. Its purpose is to plantar flex the foot (pointing the toes down). The most commonly used exercises to train the gastrocnemius muscles are standing calf raises, seated calf raises, and donkey calf raises.

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