The inner calf muscle, called the soleus, is located behind the two gastrocnemius muscles in the lower leg. It is important to keep it well developed to avoid strain when walking or running. Train your inner calf muscle with a few basic exercises. Do them twice a week, and you'll notice an increase in the size and strength of the muscle.
Things You'll Need
- Leg press or soleus machines at a gym
- Exercise mat
- Free weight barbells
Calf Muscle Exercises
Do standing leg raises on an exercise mat. Turn part of the mat under to create a step. Plant your feet on the ground with your heels firmly in place. Place the balls of your feet on the mat while pointing your toes upward. Raise and lower your legs but don't straighten them fully. Use free weights to accentuate this exercise by holding barbells on each side of your thighs or across each thigh. Do this exercise slowly but firmly. Increase resistance with each successive set of three sets.
Use the soleus muscle machine to get at the inner calf muscle. This machine is part of the equipment in most gyms. The platform consists of two parallel foot plates and two movable padded bars which rest on your shoulders. The bars are connected to weight plates held in place with a pin. Place your feet on the plates and raise the bars slowly with your shoulders stretching your calves by standing on the balls of each foot. Then slowly lower your calves. Increase resistance with each successive set of three sets.
Use the leg press machine to get at the inner calf muscle. This machine is part of the equipment in most gyms. The machine consists of a large platform on which you place your feet. It is connected to weight plates held in place with a pin. Sit in the seat and place your feet on the platform. Push the platform slowly forward and back with your feet using your calf muscles. Be careful of your knees and push the platform forward without extending your legs fully against the weight of the machine. Increase resistance with each successive set.
Tips & Warnings
- For best results, do these exercises twice a week. Be sure to stretch your calves after doing exercises.
- Be careful not to strain your calf muscles when doing calf raises on the floor or with machines.
- Photo Credit marathon image by Goran Bogicevic from Fotolia.com
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