Standing calf raises

Gastrocnemius, lateral head

Gastrocnemius, medial head

Soleus

Tibia, medial malleolus

Abdominal External Oblique Muscle

Latisslmus dorsi External oblique

Gluteus medlus Gluteus maximus Greater trochanter Tensor fascia lata

Calcaneal Free Weight

Calcaneus Cuboid Metatarsal TRICEPS SURAE ACTION

Variation: Performing the exercise at an incline machine works the calves without overloading the back.

Triceps surae

Fibula, lateral Calcaneal tuberosity

THE MOVEMENT

Standing Calf Raise Muscle Group

THE MOVEMENT

Comment: The triceps surae is an extremely powerful, tough muscle group that alone raises the entire weight of the body thousands of times in a day when we walk. Don't hesitate to work it with heavy weights.

THE MOVEMENT

Achilles tendon

Calcaneus Cuboid Metatarsal TRICEPS SURAE ACTION

Stand at the machine with a straight back, shoulders under the pads, and the balls of the feet on the foot plate, with the calves relaxed and the heels hanging down: • Rise up by extending (plantar flex) the feet, keeping the knees straight.

This exercise uses the triceps surae (made up of the soleus and the lateral and medial heads of the gastrocnemius). Move the feet through the complete range of flexion with each repetition In order to stretch the muscles properly. In theory, it is possible to isolate the medial gastrocnemius by pointing the toes out and to isolate the lateral gastrocnemius by pointing the toes In. But in practice, this is difficult to achieve. Only separating the work of the soleus and gastrocnemius is easy to achieve. This is done by flexing the knees to relax the gastrocnemius and to put more effort on the soleus.

Variations: Perform the exercise at a frame with a wedge under the feet or with a free bar without the wedge for more balance; however, this reduces the amplitude of movement.

THE MOVEMENT

Variation: Performing the exercise at an incline machine works the calves without overloading the back.

Triceps surae

Gastrocnemius, lateral head

Gastrocnemius, medial head

Soleus

Tibia, medial malleolus

Fibula, lateral Calcaneal tuberosity

Latisslmus dorsi External oblique

Gluteus medlus Gluteus maximus Greater trochanter Tensor fascia lata

Adductor magnus Fascia lata, iiiotibial band Semitendinosus Quadriceps, vastus lateralis Biceps femorls, long head Gracilis

Semimembranosus Quadriceps, vastus intermedlus Biceps femorls, short head Plantaris

Gastrocnemius, lateral head Gastrocnemius, medial head Soleus

Peroneus longus

Peroneus brevis Flexor hallucis longus digitorum longus Achilles tendon

Lumbar Iliac Os coxa

Neck of femur Greater trochanter

Lesser

Ischial tuberosity

Diaphysls of femur

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