• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
BarBend

BarBend

The Online Home for Strength Sports

  • News
    • CrossFit
    • Strongman
    • Bodybuilding
    • Top Athletes
    • Powerlifting
    • Weightlifting
    • Competition Results
    • Latest Research
  • Reviews
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Mini Massage Guns
      • Individual Recovery Reviews
    • Supplements
      • Best Protein
        • Best Whey Protein Powders
        • Best Vegan Protein Powders
        • Best Whey Isolate Protein Powders
        • Best Mass Gainers
        • Best Protein Bars
      • Best Pre-Workouts
        • Best Pre-Workouts for Women
        • Best Pre-Workouts for Men
        • Best Non-Stim Pre-Workouts
        • Strongest Pre-Workouts
      • Best Creatine
      • Best Electrolyte Supplements
      • Best Greens Powder
      • Best Meal Replacements
      • Best Nitric Oxide Supplements
      • Best Fat Burners
        • Best Fat Burners for Men
        • Best Fat Burners for Women
        • Best Non-Stim Fat Burners
      • More Supplements
        • Best Supplements for Muscle Growth
        • Best Supplements for CrossFit
        • Best Supplements for Weight Loss
        • Best Supplements for Bodybuilding
        • Best Supplements for Men
        • Best Supplement Stacks
      • Individual Supplements Reviews
    • Equipment
      • Cardio
        • Best Treadmills
        • Best Rowing Machines
        • Best Exercise Bikes
        • Best Ellipticals
        • Best Recumbent Bikes
      • Strength
        • Best Adjustable Dumbbells
        • Best Dumbbells
        • Best Kettlebells
        • Best Barbells
        • Best Squat Racks
        • Best Free Weights
        • Best Weight Benches
        • Best Resistance Bands
        • Best Slam Balls
        • Best Weighted Vests
        • Best Leg Extension Machines
        • Best Cable Machines
        • Best Power Racks
        • Best Pull Up Bars
      • Best Home Gyms
        • Best Smart Home Gyms
        • Best Gym Equipment Under $100
        • Best Home Gym Essentials
        • Best Home Gym Flooring
      • Individual Equipment Reviews
    • Fitness Accessories
      • Apparel
        • Best Weightlifting Shoes
        • Best Cross Training Shoes
        • Best Gym Bags
        • Best Gym Shorts
      • Training
        • Best Weightlifting Belts
        • Best Knee Sleeves
        • Best Lifting Straps
        • Best Grip Strengtheners
        • Best Wrist Wraps
        • Best Lifting Gloves
      • Individual Fitness Product Reviews
    • Certifications
      • Best Sports Nutrition Certifications
      • Best Personal Trainer Certifications
      • Best Nutrition Certifications
      • Individual Certifications Reviews
    • Programs
      • Best Online Workout Programs
      • Best Workout Streaming Services
      • Best Home Workout Programs
      • Individual Program Reviews
  • Nutrition
    • Diets
      • Carb Cycling
      • Vertical Diet
      • Reverse Dieting
      • Carnivore Diet
      • Ketogenic Diet
      • Intermittent Fasting
      • IIFYM Diet
    • Fat Loss
      • Macros for Fat Loss
      • Calorie Deficits
      • Natural Fat Burners
      • Cut 2 Pounds Weekly
    • Muscle Gain
      • How to Dirty Bulk
      • Go From Cutting to Bulking
      • Eat These Carbs
      • How to Eat for Muscle
    • Supplement Guides
      • Pre-Workout
      • Whey Protein
      • Mass Gainers
      • Greens Powders
      • Creatine
      • BCAAs
    • Nutrition Tips
      • Daily Protein Needs
      • Pre- and Post-Workout Nutrition
      • Foods With Creatine
      • Bulking Tips
  • Training
    • Workouts
      • Back Workouts
      • At-Home Workouts
      • Chest & Back Workouts
      • Full-Body Workout
      • HIIT Workouts
    • Exercise Guides
      • Deadlift
      • Bench Press
      • Back Squat
      • Overhead Press
      • Bent-Over Row
      • Lat Pulldown
      • Crunches
      • Farmer’s Carry
    • Best Exercises
      • Shoulder Exercises
      • Back Exercises
      • Chest Exercises
      • Glute Exercises
      • Ab Exercises
      • Hamstring Exercises
      • Quad Exercises
      • Calf Exercises
      • Biceps Exercises
      • Triceps Exercises
    • Programs
      • Push-Up Program
      • Pull-Up Program
      • German Volume Training
      • 5/3/1 Program
      • Powerbuilding Program
      • The Cube Method
      • 5×5 Program
      • Bodybuilding Programs
      • Build Your Own Program
    • Fat Loss
      • How to Burn Fat
      • Spot Fat Reduction
      • How to Train on a Cut
      • Body Conditioning
      • Workouts
        • Kettlebell Circuits
        • Dumbbell Complexes
        • Farmer’s Carry Workouts
    • Muscle Gain
      • Muscle Hypertrophy Explained
      • How to Build Muscle
      • How to Maintain Muscle
      • What Researchers Say About Muscle Gain
        • Workouts
          • 20-Minute Workouts
          • Kettlebell Circuits
          • CrossFit Workouts for Muscle
          • Bodybuilding Workouts
  • Calculators
    • Protein Intake Calculator
    • Macros Calculator
    • BMR Calculator
    • Squat Calculator
    • Calorie Calculator
News Powerlifting

Calf Raises: Are They Worth It?

Written by Mike Dewar
Last updated on July 20th, 2023

The calf raise is an exercise that can be done primarily in two distinct ways. The first targets the soleus and is done with the knee flexed/bent. The other targets the gastrocnemius and is done with an extended knee. Both muscles (soleus and gastrocnemius) contribute to ankle plantarflexion, which is a key joint action for human locomotion, force production, stability, balance, and explosive movements.

In this article we will discuss:

  • Two Types of Calf Raises
  • Benefits of Calf Raises
  • Are Calf Raises Worth It?

Seated Calf Raise

The seated calf raise can be done using a machine or set up manually while seated. The important thing to remember here is that since the knee is bent (knee flexion) the soleus is primarily targeted due to the muscle insertions and attachments occurring below the knee. Below is a video of how to perform the seated calf raise.

Standing Calf Raise

The standing calf raise can be done using a machine, standing with a barbell on the back, or holding a pair of weights to the sides. Since the athlete is standing, the knees are extended (not locked out) which targets primarily the gastrocnemius due the the muscles crossing the back of the knee and attaching both above and below the joint. Below is a video of how to perform the standing calf raise.

5 Benefits of Calf Raises

In an earlier article we discussed the main benefits of performing calf raises within a strength, power, and fitness regiment. While some of these may apply to some athletes more than others, it can be generally said that all lifters and athletes can benefit from enhancing the below physical attributes via calf training.

Ankle Stability

Ankle stabilization is important for weightlifting, powerlifting, functional fitness, and general health and wellness programs. Stable ankles can help to anchor the lifters securely to the floor to allow the above joints (knees and hips) adequate stability to promote force and withstand high amounts of loading.

Explosiveness and Power

The gastrocnemius is primarily made up of fast twitch muscle fibers, which suggests that they have higher rates of force production and power output than slow twitch fibers. This has often linked calf training and performance to increased power output and explosiveness in sprinting, jumping, and other movements that require rapid ankle plantarflexion.

Injury Resilience

Stronger muscles will help to absorb force and loading that would be placed on other tissues and structures (bones, tendons, etc). Many individuals may suffer from achilles tendon injuries or calf strains due to lack of properly developing muscle coordination and eccentric strength to assist in force absorption during higher impact areas.

In addition, collapsing ankles and poor stability at the ankle joint (due to lack of plantarflexion, etc) can result in stability issues at the knee and hip, which over time may cause overuse injury.

Stronger Squats and Deadlifts

The calves actively stabilize the ankle and provide additional downwards force application into the floor during squats and pulls (as well as plyometrics and Olympic lifts). Ankle plantarflexion is part of “triple extension” which refers to the ankles, knees, and hips all going into extension together. It is through these joint actions that most athletic, strength, and power movements occur.

Run Faster and Jump Higher

As briefly discussed above,  stronger and more explosive calves assist in running economy, speed, and jump performance. They also can help aid in force absorption and stabilization for the ankle, knee, and hip joints.

View this post on Instagram

A post shared by Michael David Dudley (@deeseduds)

Should You Do Calf Raises?

Despite what many may think about calf training, it can actually be a valuable accessory and/or corrective exercise to include in most power, strength, and fitness programs.

The first step is to determine if there is an immediate need for calf training, such as; (1) recovery from ankle injury, (2) lack of ankle stability and plantar flexion, or (3) general need to increase injury resilience from higher impact exercise like jump ropes, double unders, and running.

If you still are unsure if you need to perform calf raises, you can simply mix calf raises into your training either after sets of squats, during deadlifts (weightlifters actually do them inadvertently during clean and snatch pulls), or simply by adding jump ropes into warm up routines.

At the end of the day, the calves are a muscle group that gets trained a lot during most strength, power, and fitness programs. Much like the forearms during most gripping movements, the calves can sometimes hold a lifters performance back regardless of the abilities of a bigger muscle group (lack of full ankle plantarflexion in snatches and cleans, loss of balance in the bottom of the squat, ankle stress, etc). If this is the case, coaches and athletes can experiment by adding both seated and standing calf raises into current training programs and monitor the outcomes.

Featured Image: @deeseduds on Instagram

About Mike Dewar

Mike holds a Master's in Exercise Physiology and a Bachelor's in Exercise Science. He's a Certified Strength and Conditioning Specialist (CSCS) and is the Assistant Strength and Conditioning Coach at New York University. Mike is also the Founder of J2FIT, a strength and conditioning brand in New York City that offers personal training, online programs, and has an established USAW Olympic Weightlifting club.

View All Articles

Primary Sidebar

Latest News

Samson Dauda Trains Chest With Sam Sulek During 2023 Mr. Olympia Prep

Men’s Open Bodybuilder Charles Griffen Trains Back With Brett Wilkin Before 2023 Legion Pro Show

2023 Daytona Pro Bodybuilding Show Results

2023 Rising Phoenix and Arizona Pro Results

Nathan De Asha Wins 2023 Sheru Classic France Bodybuilding Show

Latest Reviews

Alaskan Cold Plunge Feature

Redwood Outdoors Alaskan Cold Plunge Review

Living.Fit Grip Strengthener Review

Bells of Steel Competition Kettlebell Review

Bells of Steel Barenaked Powerlifting Bar 2.0 Review

REP BlackWing Feature

REP Fitness BlackWing Weight Bench Review

Be the smartest person in your gym

The BarBend newsletter is everything you need to know about strength in a 3 minute read.

I Want In!
BarBend

BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

  • About Us
  • Advertise With Us
  • Contact Us
  • Facebook
  • Instagram
  • Twitter
  • YouTube
  • Pinterest

Sections

  • CrossFit
  • Strongman
  • Bodybuilding
  • Powerlifting
  • Weightlifting
  • Reviews
  • Nutrition
  • Training

More

  • BarBend Newsletter
  • BarBend Podcast
  • The Ripped Report
  • 1RM Calculator
  • BMR Calculator
  • Macros Calculator
  • Protein Calculator
  • Squat Calculator

Policies

  • Accessibility
  • Advice Disclaimer
  • Cookies Policy
  • Disclaimers
  • Disclosures
  • Editorial Policy
  • Privacy Policy
  • Terms of Use

Copyright © 2023 · BarBend Inc · Sitemap