We probably can’t persuade you to put calves first in your workout or to spend more time on them than the paltry three sets you can employ to garner more calf growth that doesn’t require any extra effort. Simply bending and extending your knees on standing calf raises can activate more muscle.
It’s well known that standing calf raises with knees locked work the gastrocnemius- the big, meaty part of the calf- and that seated calf raises with knees bent target the soleus-the part that runs down the side of your calf below the teardrop shape. By combining a little bit of the latter movement with the former; you can work the entire calf area. On any standing calf raise, bend your knees a few degrees on the descent as you lower your heels. Hold the bottom position for a moment, and then extend your knees as you raise your heels and lock out. Bending your knees involves the soleus muscles in what would otherwise be a gastroc-only exercise, and it challenges your balance, so the gastrocs have to work harder to flex the feet. Because of the extra balance aspect, however; you’ll need to be more conservative with the weight you use at first.
Also Try
You can apply the same logic to get in extra work for your calves while training other leg exercises. Try Siff squats and Siff lunges: Perform squats or lunges while balancing on the balls of your feet (heels raised the entire time). It’s very challenging but ensures constant tension on your calves. It also builds strong and stable ankles.
Muscle & Fitness
Calf Truth - Get More Out Of Calf Raises By Bending Your Knees
