Lower Leg Review: Adding Muscle Size and Strength

One of the more challenging areas on the body for building muscle size is the lower leg. Specifically the posterior aspect of the lower leg, which consists of two main muscle groups as well as the plantaris muscle (ankle flexor). We will focus, though, on the calf muscle (gastrocnemius), which is more superficial and beneath that the soleus muscle. Although the soleus does have its own separate and distinct origin, it blends into the achilles tendon with the gastrocnemius. The calf muscle has two heads that lead down the back of the leg attaching to the achilles tendon.

Now, let’s look at a few specific exercises that you can use to strengthen both of these important, but often neglected, muscle groups. The first two exercises are for the calf while the second two seated exercises activate the soleus muscle. Keep in mind, whenever the knee is bent, the soleus is doing the work. When the knee is straight, the gastrocnemius is doing the lifting.

Cable Single-Leg Calf Raise

Calf Press on Leg Press

Machine Seated Calf Raise

Smith Machine Toe Raise

Final Thoughts

Remember, most muscles are made up of a combination of fast and slow twitch fibers. The gastrocnemius is a fast twitch muscle (think explosive) while the solues is a slow twitch muscle (think muscle endurance). As a result, you need to train them differently. Basically, more repetitions for the soleus. Finally, one easy way to maintain optimal lower leg strength is to pair each set of calf work with an exercise for the opposing muscle group, the front lower leg (tibialis anterior).

Stay Strong Together

The award-winning Jefit app comes equipped with an advanced customizable workout planner and training log. The app has ability to track data, offer audio cues, and features to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule.

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Michael Wood, CSCS

Michael Wood, CSCS, is a Certified Strength & Conditioning Specialist and Content Manager for JeFit app. Michael is a former Assistant Strength & Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA Human Nutrition Research Center on Aging at Tufts University. He is the Founder of Michael Wood Fitness, named twice to "Top 100 Trainers in America" by Men's Journal and voted Best of Boston by Boston Magazine. Michael previously taught at the University of Connecticut and Boston University. He is the author of TBC30: 6 Steps to a Stronger, Healthier You.

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