Oneleg toe raises

Toe Raise Muscle Groups

TWO TYPES OF CALVES

Plantaris

Gastrocnemius, "lateral head

Gastrocnemius, medial head

Soleus

Triceps surae

INITIAL POSITION

I ] I Long calf: Gastrocnemius and soleus are low

Achilles tendon Calcaneus )

0 Short calf:

Gastrocnemius and soleus are high with a long tendon.

Semitendinosus Biceps femoris, short head

Fascia lata

Quadriceps, vastus externus

Comment: Some people have an unusual triceps surae that does not grow larger with training. These people can develop strength only. Long gastrocnemius and soleus muscles develop easily. Conversely, short calves resist developing bulk.

Semimembranosus

Quadriceps, vastus

Intermedius

Peroneus longus

Extensor j digitorum longus kr^— Tibialis, anterior Peroneus brevis.

Extensor

~ haliucis longus

Peroneus tertiys

TRICEPS SURAE MUSCLE GROUP

Gastrocnemius, medial head

Veterbra

Triceps surae

Gastrocnemius, lateral head

Sacrum

Soleus

Calcaneus

Gastrocnemius, lateral head

Gastrocnemius, medial head

Soleus

Stand with the toes of one foot on the foot plate and hold a dumbbell in one hand and use the other hand for support and balance:

• Rise up on the toes (plantar flexion), keeping the knee joint straight or slightly flexed.

• Return to the Initial position.

This exercise contracts the triceps surae. Completely flex the foot with each repetition in order to stretch the triceps surae properly. Optimal results are obtained through long sets until you feel a burn.

Achillcs tendon

Calcaneus

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