Crunches for the Calf Muscle

If you want to work your calf muscle, or gastrocnemius, then don't do crunches. Those are for your abs. Heel raises, or calf raises, will work the lower part of your leg to give your calves definition and improve performance. Work your calves two or three times per week on nonconsecutive days and use different variations of calf raises to really challenge your muscles.

  1. Crunches

    • Crunches target the rectus abdominus. This is the long muscle that runs down the center of your midsection from under your ribcage to your pubic bone. The obliques on the sides of your body assist with the movement. Start by lying on the floor with your knees bent and your feet flat, about 12 inches from your glutes. Place your hands behind your head with your fingers spread wide and elbows pointing to the sides. Inhale to prepare and, as you exhale, curl your head and shoulders up off the floor, contracting your abs. Inhale and release back down to the starting position for one complete repetition.

    Calf Muscle Anatomy and Function

    • The gastrocnemius is the muscle that lies on the back of your lower leg, and most people refer to it as the calf muscle. The gastroc has two heads: medial and lateral. It originates on the femur, crosses over the knee joint, goes all the way down your leg and inserts on your heel across your ankle. It assists with knee bending, or flexion, but the primary action is at the ankle and is called plantar flexion, or toe pointing.

    Standing Calf Raise

    • Perform a standing calf raise with just your body weight to start strengthening your calf muscles. Stand on the floor with your feet hip-width apart. Keep your knees straight and slowly lift your heels off the ground as high as you can, balancing on the balls of your feet. Slowly lower your body back down for one complete rep. Do one to three sets of eight to 12 reps. For an extra challenge, you can perform these standing one one leg or holding a barbell across your shoulders.

    Calves on a Leg Press

    • Use a plate-loaded leg press to challenge your calves if you want more resistance than your body weight. Start with just the weight of the platform before you add any additional plates. Sit down in the leg press with your hips and low back firmly against the pads. Press the platform up off the rack and place the balls of your feet firmly at the bottom of the platform so your heels hang off. Keep your knees straight and slowly point your toes, contracting your calves. Lower the platform by bending your ankles, feeling a stretch along the back of your legs for one complete rep. Perform one to three sets of eight to 12 reps.