Calf Strengthening: Why You Need to Train Both Calf Muscles

Strong calf muscles are essential for running, jumping, walking and many sporting activities. Whether you’re preparing for a running season, returning from injury or simply wanting to improve lower leg strength, it is important to train both major calf muscles rather than focusing on just one.

Most people are familiar with traditional calf raises performed while standing. These exercises primarily target the gastrocnemius, which is the larger and more visible calf muscle. The gastrocnemius plays an important role in generating power during running, jumping and sprinting activities.

However, another equally important muscle sits deeper within the calf: the soleus. The soleus is heavily involved in endurance activities such as walking and running and plays a significant role in supporting the Achilles tendon and absorbing force through the lower leg.

A simple way to target both muscles is by performing two different types of calf raises:

• Straight-leg calf raises – primarily target the gastrocnemius muscle.
• Bent-knee calf raises – place greater emphasis on the soleus muscle.

Performing calf raises on a step can be particularly beneficial, as it allows the muscles to work through a larger range of motion. The focus should be on controlled movements, especially during the lowering phase of the exercise.

Benefits of strengthening both calf muscles may include:

• Improved running performance
• Increased lower leg strength and endurance
• Reduced risk of Achilles tendon problems
• Improved ankle stability
• Better support for sporting activities
• Reduced risk of overuse injuries

For many people, performing several sets of calf raises three to four times per week can be an effective way to build strength over time. Incorporating both straight-leg and bent-knee variations helps ensure the entire calf complex is being trained effectively.

At Spine & Sports Physiotherapy, our Physiotherapists and Exercise Physiologists can assess lower limb strength, identify muscle deficits and develop personalised exercise programs to improve performance, reduce injury risk and support long-term mobility.