A Key to Calf Definition – Lateral vs Medial Gastroc Heads

The Gastrocnemius or “Gastroc” is the muscle that lies most superficially (on the surface) in the calves, and so is largely responsible for your calf definition and shape, including that upside-down “V” shape. However, most people only work it by using plantar flexion (calf raises) along a straight line, up and down. Well for this week’s tip, I’m here to tell you that if that’s all you’re doing, you’re both missing out on gains and making yourself more susceptible to injury!!

The Gastroc actually has two parts or “heads” – the Medial Head (Inner), and the Lateral Head (Outer), which originate from the Medial and Lateral Epicondyles of the Femur respectively (see first Image below). Different origination points means different biomechanics and region-specific muscular adaptations!

In this case, studies have shown that performing plantar flexion with your toes pointed IN (“adducted” – see first GIF below) will increase activation in the Lateral Head of the Gastroc, and plantar flexion with your toes pointed OUT(“abducted” – see second GIF below) will increase activation in the Medial Head of the Gastroc!

APPLICATION: Don’t only do calf raises along a straight plane – be sure to include plantar flexion with your toes pointed in and out as well!! Not only will you achieve greater gains that way, but by working your calf muscles along lateral and rotational planes you strengthen your joints along those angles and become less susceptible to injuries such as ankle sprains from sudden or unsuspected turns and tweaks!

Note: I like to use a leg press machine for these calf raise variations, since you can load a lot of weight on it without worrying about losing your balance… but they can be done standing as well.

Related Dr. Gains YouTube Videos:   
      1)The Soleus Secret (The Anatomy behind Calf Definition and Volume)

Relevant Research Articles:     
      1)VARIATION IN MEDIAL AND LATERAL GASTROCNEMIUS MUSCLE ACTIVITY WITH FOOT POSITION
 2)Integrated EMG study of the medial and lateral heads of the gastrocnemius during isometric plantar flexion with varying cuff weight loads