How To Build Your Inner Calves
Have you found yourself with good outer calf development, but lacking as far as inner calf development? If so, you’re certainly not alone, as this imbalance between the medial (inner) and lateral (outer) calves (specifically the gastrocnemius) is very common.
The good news is that you can, in fact, emphasize the inner head of your calves over the outer head. Here’s how:
THOSE are some BIG inner calves!
Wide Stance/Feet Angled Out for Inner Calves
Both stance width and the angle of your feet affect which head of the gastrocnemius (gastroc) is emphasized.
To target the medial gastroc head (inner calf) when doing calf raises, place your feet about shoulder width apart and angled out just slightly – about 15 degrees. THEN, place most of the pressure of your foot on your big toes as you come up. In other words, pivot on your big toes as you push up from the bottom to the top position of the calf raise. This, along with a wider stance and angled feet, really helps target the medial gastrocnemius – or “inner calf” as most call it.
I would consider making this your standard foot placement for calf raises until you are happy with the symmetry of your medial vs lateral gastrocs. Your calves will thank you for it!
Best,
Dr Clay
Dr. Clay,
While it is not directly related to calf work, this post got me wondering about what type of recommendation you’d make for tibialis anterior work to complement gastroc/soleus work…….my gym has both a D.A.R.D. and an Atlantis machine that allows for weighted dorsiflexion. While it may be more of a “finishing” touch than a big-ticket item to focus on, do you think it is worthwhile doing dedicated tibialis anterior work, and if so, what type of volume would you suggest? Would it be worthwhile to do one set for every set of standing calf raises, every set of standing and seated calf raises, or something else entirely?
The D.A.R.D. and dorsiflexion machine are located right by the standing and seated calf stations, so it would allow for easy use of antagonistic supersets.
Any input would be appreciated.
Hope all is well in your training and life in general!
When you say angled out with 15 degrees, do you mean toes outwards or heels?
Thank you!