Does foot position matter for calf training?
Does foot position matter for calf training? If you bend your knees, sit down and perform calf raises you’re going to train your solues. Some studies show that feet position changes the way you train your gastrocnemius. Though, these findings are inconsistent.
This study compared changes to muscle thickness when calf raises were performed with feet pointing out, inward or forward. It was 9 weeks in young men (1).
This study found that when feet are pointed out the inner gastrocnemius is trained more. When you point your feet inward the lateral calf is trained. Pointing your feet forward results in similar gains medially and laterally.
Does foot position matter for calf training?
The authors highlight that just because muscles show high muscle activation in studies that doesn’t always mean more growth. Different rep ranges, loads and intensities promote different muscle activation patterns but they all seem to make muscles grow.
Which is why this study is great. It assessed gastrocnemius muscle thickness over a 9-week period. Instead of just using electromyography (EMG) to see what muscles are being activated.
Does foot position matter for calf training?
These studies findings are in direct contrast to my initial contentions surrounding calf training. I used to suggest that pointing your feet inward or outward for calf training didn’t result in any difference for calf hypertrophy.
Does foot position matter for calf training?
The differences in calf muscle thickness come from training when the knee is either extended or flexed. Though, this study adds another layer to calf training strategies.
If you wanted to proportionally grow your gastrocnemius, you’d perform calf raises with your feet pointed forward.
Though, if you were more advanced and wanted to address potential asymmetries you could train your inner and outer gastrocnemius by pointing your feet in or out.
