The structure of the calves
The triceps surae is composed of the gastrocnemius and the soleus. These muscles are located at the back of the leg, just below the knee, and descend along the leg and join to form the Achilles tendon, which inserts into the calcaneus (heel bone).
They are responsible for plantar flexion of the ankle, meaning pointing the toes toward the ground.
The gastrocnemius
It is the largest and most visible muscle of the calf. It originates from the lateral and medial condyles of the femur, above the knee joint. It consists of two muscle heads, the medial head, and the lateral head, separated by a vertical line. It’s more engaged when the leg is almost straight
The soleus muscle
It is situated deeper, beneath the gastrocnemius, and originates from the upper part of the fibula (peroneus) and the tibia, just below the knee. This one is more active when the leg is bent.
Video illustration
Main exercises
Standing calf raises
What are standing calf raises ? Standing calf raises are a single-joint exercise that emphasizes the gastrocnemius muscles, partially deactivating the soleus. This exercise is crucial for well-developed calves and can be performed using a machine or a guided frame. If...
Seated calf raises
What are seated calf raises ? Seated calf raises are a single-joint exercise that primarily targets the soleus muscles since they are partially deactivated when the leg is extended. It's an essential exercise for developing thick and enduring calf muscles. This...
Leg press calf raises
What are calf raises on the leg press machine ? Calf raises on the leg press machine are a single-joint exercise that targets the calf muscles. The emphasis is on the gastrocnemius (the twin muscles of the calf), but the soleus muscles are also engaged. This exercise...