Do you have a weak body part that needs work?  Most of us have one that could use a little more attention. In order to make some positive body changes, you may need to change your training regiment.

For example, if you train hamstrings and calves together and your weak body part is calves you should start your workout with calves and finish your workout with hamstrings. By giving more attention to your weakest body parts first this will allow you to achieve a more symmetrical physique. This concept can be used with any body parts in any combination.  Do some experimenting to find out what works best for you.  Remember, it's always easy to train the easiest muscles first however, this often makes you neglect the ones you should be truly focusing on!

In this kinesiology segment, we are taking a look at Kirsten's calf routine and the muscles in this region.  We will be focusing on three parts of the calf:
Gastrocnemius Medial Head, Gastrocnemius Lateral Head, Soleus. 

This segment will give you some great calf exercises to incorporate into your next routine.  The exercises that we will cover are as follows:

1. Seated Calf Raises
2. 45-Degree Seated Calf
3. Standing Calves
4. Lying Calf Presses 
   (In these different exercises, we will cover muscles that are emphasized: heavy & moderate, execution, form, muscleology, and the anatomy of each exercise.                                          

Emphasized Muscles
Heavy Use:       Soleus
Moderate Use: Gastrocnemius Medial Head,
                         Gastrocnemius Lateral Head

Muscle Position and Execution:

1. Place balls of your feet on the foot bar.
2. Place lower part of your Quad under kneepad.
3. Legs should be at a 90-degrees angle in the starting position.
4. Keep a tight grip with your hands on the handles.
5. Keep back in a straight and upright position.
6. Lower the weight in a controlled fashion; do not go too deep.

Tips and Form:

• Bending your legs in a 90-degree position relaxes the gastrocnemius.
• Stretching your heels down below the level of your toes is called Dorsiflexion.
• Rising up as high as you can under resistance is called Plantarflexion.
• Use slow and controlled movements when lowering the weight.
• Because the soleus is an endurance muscle, you must do more reps to fully tax the muscle.

Muscleology:
The muscles of the calves are used as extensors of the foot at the ankle-joint. These muscles are very strong and powerful and are constantly called into action in standing, walking, dancing, and leaping.

Muscle Anatomy:
The soleus is broad flat muscle that is positioned beneath the Gastrocnemius. The soleus has both medial and lateral sides with the gastrocnemius lying over the top of the soleus. At the upper end of the soleus, it is attached to both the tibia and the fibula shinbones and the interosseous membrane. At the lower end, it combines with the gastrocnemius and ties into the Achilles tendon.  The soleus is wider than the gastrocnemius. Its name comes from the sole fish, which it highly resembles.

Emphasized Muscles
Heavy Use: Gastrocnemius Medial Head, Gastrocnemius Lateral Head

Moderate Use: Soleus

Muscle Position and Execution:

1. Keep feet shoulder width apart or less.
2. Keep knees slightly bent.
3. Toes turn in slightly.
4. Keep lower back and butt tight against the pad.
5. Place balls of feet on foot bar.
6. Keep a tight grip with hands on handles
   

Tips and Form:

• Toes slightly in hits more of the lateral head of the calf.
• Toes slightly out hits more of the medial head of the calf.
• Do reps in a controlled fashion.
• Flexing the knees puts more emphasis on the gastronemius.
• Keeping the knees slightly bent puts more emphasis on the soleus
  

Muscleology: (same as above)

Muscle Anatomy: (same as above)

Empasized Muscles
Heavy Use: Gastrocnemius Medial Head, Gastrocnemius Lateral Head, Soleus

Muscle Position and Execution:

1. Stand on machine with your shoulders under the pads.
2. Feet shoulder width apart.
3. Place balls of your feet on the platform.
4. Keep your toes straight or slightly out to sides.
5. Be sure to rise up as high as possible on each rep

Tips and Form:

• Do not pause in the bottom position.
• Hold top position for 2 sec each rep.
• Do not bend your knees; keep them in a locked position.
• Holding your breath slightly will help with torso stabilization.
• Always use one fluid motion throughout movement- NO BOUNCING! 

Empahsized Muscles
Heavy Use: Gastrocnemius Medial Head, Gastrocnemius Lateral Head                

Muscle Position and Execution:

1. Sit in machine with your lower back and glutes in firm contact with the pad.
2. Keep a tight grip with your hands on handles.
3. Place balls of feet on the bottom edge of the platform.
4. Lower weight in a controlled fashion; do not pause at the bottom of movement.
5. Keep medium rep tempo when performing this exercise.

Tips and Form:

• Always keep platform in locked position for safety.
• Keep your legs straight during execution, but do not lock or hyperextend your knees.
• Do not bounce or go too fast in this movement.
• Slightly hold your breath to stabilize your torso.

References:
Franis, P. Applied Anatomy and Kinesiology. Supplemental materials.
(San Diego: KB Books,1999)
Gray, Henry, F.R.S. Anatomy Descriptive and Surgical, 15^th ed.
(New York: Barnes & Noble,1995), 401 to 406

Greene, Paul. Kinesiology: Movement in the context of activity
(St. Louis: Mosby, 1999)