Calf Muscles
The calf muscles, gastrocnemius and soleus, sit at the back of the lower leg and produce the final push of each step by driving the ankle down. Because of their contribution to circulation they are often called the second heart.
| Location | The lower back of the leg; running from behind the knee to the heel via the Achilles tendon |
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| Function | Driving the ankle down (plantar flexion); braking the forward sway in standing |
| Role in daily life | The push-off phase of walking, climbing stairs, reaching up on tiptoe, and pump support for circulation in the legs |
| Movement patterns |
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| Related exercises |
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| Common misconception | The calf is assumed to work only through toe raises; in fact walking, carrying and balance work keep these muscles constantly on duty. And when it is not known that the soleus works with the knee bent, training stays one-dimensional. |
A structure in two layers
The gastrocnemius on the surface has two heads and, because it crosses the knee, works most effectively when the knee is straight; the soleus beneath it crosses only the ankle and works at full capacity even with the knee bent. Both attach to the heel through the Achilles tendon. That is why variations performed with a straight knee and with a bent knee complement each other in calf training.
In the service of walking and circulation
The final push of every step comes from the calf, and in running and jumping that contribution multiplies. Their less well-known job concerns circulation: as the calf muscles contract, they help pump the blood in the leg veins back towards the heart. Breaking up long periods of sitting to rise onto the toes a few times is a simple way of working that pump.
The link with balance
The small forward and backward sways of standing are steadied by the calf and shin muscles, which is why balance work also develops calf control. The Supported Single-Leg Stance and the Step-Up train the stabilising side of these muscles; the Farmer Carry repeats the push of walking under load.
Related terms: Supported Single-Leg Stance, Farmer Carry, Quadriceps