Gastrocnemius (calves): exercises and how to train
The gastrocnemius is the surface calf muscle, with two heads that start on the thigh bone just above the knee and merge into the Achilles tendon. It lifts the heel to push you forward and up and helps bend the knee. Because it crosses the knee, it works hardest with a straight leg: walking, running, jumping and standing calf raises.
How to train it
The main exercises are Standing calf raise and Calf raise on the leg press, both with nearly straight knees. Lower the heels into a deep stretch, pause at the bottom for a second and rise all the way onto your toes without bouncing. Calves handle frequent training well: 8–12 sets a week split over 2–3 sessions is usually enough.
Exercises where it is the main mover
Exercises where it assists
Weekly sets in ready-made programs
A set where the muscle is primary counts in full, a set where it assists counts as half — the same way the log’s stats count it.
Other legs muscles
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