Calf Exercise Comparison

There are really only three exercise options when it comes to training calves. So let’s take a look at how they stack up so you can select more appropriately based on your goal.

Basic Anatomy

There are two muscles that make up the calves, the soleus and the gastrocnemius (which has two heads).

The gastroc is the big ‘meaty’ muscle that gives the great aesthetic appearance of large calves. It crosses both the knee and the ankle joint.

The soleus runs underneath the gastroc and only crosses the ankle.

Exercise Comparison

Calf Curl: The first 15˚ of knee flexion is dominated by the gastrocnemius and does not load the soleus. Heavy leg curls staying within the first 15˚ of knee flexion biases the gastroc. It is important to keep the ankle fixed in this exercise and not let your foot flail about. Maintaining dorsiflexion or plantarflexion can work, but dorsiflexion tends to allow greater output and also will train the gastroc most through it’s lengthened range.

Straight Knee Calf Press: Both gastroc and soleus are trained. The gastroc is trained through it’s lengthened position and mid range, but doesn’t get fully shortened.

Bent Knee Calf Press: Both gastroc and soleus are trained. The gastroc is trained through it’s shortened position and mid range, but doesn’t get fully lengthened.

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