Today we’re discussing the calves. This is a muscle group we don’t often talk about during class, but would be a great way to incorporate some fresh talking points. Here’s an overview:

There are anterior and posterior calf muscles.

The anterior muscles flex the foot, extend the toes, invert (bring toes toward midline), and evert the foot (bring toes away from midline). They are used during squats, bridges (anytime you lift the heels), and kicks. 

The posterior muscles point the foot and flex the knee. They are used in any power posture or plyo movement. They have two different purposes:

• The gastrocnemius is used in more dynamic movements and stabilizes the knee. It engages anytime the hamstrings are used. 
• The soleus is used more during holds. 

Gastrocnemius: Points foot, flexes knee; used more in dynamic movements (two-joint muscle)

• Soleus: Points foot (plantar flexion of ankle); used more in holds (one-joint muscle)
• Stabilizes the knee by limiting range during extension (when ACL is impacted, the gastro steps in as a substitute stabilizer because it extends across the back of it)
• Engages any time the hamstrings are worked

How to incorporate into class:

• Muscle group: Strengthening your calves stabilizes and strengthens your ankles and knees, aiding in walking, running, jumping, etc.
• Class section: During glute bridges, in addition to the glutes and core, you also are strengthening your calves. This helps with pointing and flexing the toes, as well as strengthening and stabilizing the ankles and knees. There are so many benefits to bridges that extend beyond the glutes.

Tibialis Anterior, Extensor Digitorum Longus, Extensor Hallucis Longus (anterior muscles)

Function: Flexes the foot, extends toes, inverts foot (turns foot to midline of body), everts foot (turns away from body)

Postures used in class

• Chair Squat
• Heel Lift Glute Bridge
• Glute Bridge
• Kicks during Warmup postures

Stretches used in class: Child’s Pose

Cues / “True40 Truths”: “Lift toes off the ground.” or “Push all four corners of the foot into the ground.”

Gastrocnemius / Soleus (posterior muscles)

Function

• Gastrocnemius: Points foot, flexes knee; used more in dynamic movements (two-joint muscle)
  • Stabilizes the knee by limiting range during extension (when ACL is impacted, the gastro steps in as a substitute stabilizer because it extends across the back of it)
  • Engages any time the hamstrings are worked
• Soleus: points foot (plantar flexion of ankle); used more in holds (one-joint muscle)

Postures used in class

• Any Power Posture 
• Any plyo movements

Stretches used in class: Triangle Pose with lifted toes, Leg stretch on barre

Cues / “True40 Truths”

• “Point the toes to activate and strengthen your calf muscles.”
• “Calves stabilize and strengthen your ankles for walking, jumping, hiking, etc.”