Targeting the Lower Leg: Training the Jumping and Propulsion Muscles

By Carlos Alberto Rivas, M.S., C.S.C.S.

The calves and shin muscles of the lower leg are among the most neglected body parts. The number one reason most people have a hard time training these body parts is that they are not "show muscles" like the chest or biceps and will not develop much mass. These muscles need to be stimulated or trained at least two to three times per week in order for them to show any type of mass or definition. Our trainers recommend 15-20 repetitions for these muscles that help you jump, push-off and propel, thereby facilitating activities like walking, running and cycling. In addition, training the muscles on the front of the shin (tibialis anterior) will help prevent those pesky shin splints.

ONE LEG TOE RAISES

Positioning: Stand with one foot on the ground, placing the toes and ball of your other foot on a step or block. Hold a dumbbell in your hand on the same side as the foot you are standing on and grasp the edge of a machine or poll with your other hand to steady your body in position throughout the movement.

Performing the exercise : Rise up as high as you can on your toes (plantar flexion), keeping your knee extended or very slightly bent; then slowly return to starting position. For the best results, do long sets of 15-20 repetitions or until you feel the burning sensation.

SEATED BARBELL CALF RAISES

Positioning: Sit on a bench. Both hips and knees should be at approximate right angles, with the feet under the knees. The feet should point straight ahead, with your toes and the balls of your feet placed on a block or elevated surface.

Performing the exercise: Rest a barbell across your lower thighs; raise your heels by contracting your calves (push down with your toes and extend your feet as completely as possible) and hold for a second or two; then slowly descend to starting position. For best results, perform 15-20 repetitions or until you feel the burning sensation.

SEATED TOE RAISES

The muscles on the front of the shin are often neglected. Training these muscles will help balance strength between the calves and the front of the lower leg (tibialis anterior), thereby helping you to prevent injuries like shin splints.

Positioning: Sitting on an incline step or incline board will help you maintain a neutral spine. The knee of the working leg should be slightly bent. The heel of the foot should be in contact with the floor while the other leg should be off to the side. Attach the resistance band to the front the foot and separate the ends of the band so that they fall to both sides of the attachment point, forming an inverted V.

Performing the Exercise: Pull your toes toward you by contracting the front part of the lower leg (tibialis anterior). Continue to draw the toe toward the shin until full dorsi flexion is reached. After a momentary pause, return the ankle to its starting position with control. Repeat this movement for 15-20 repetitions or until you feel the burning sensation.

THE BOTTOM LINE

Training the calves and shins can be boring and tedious especially if you are not getting the response you are getting for other muscles. However, remember that the calves and shins will not gain mass quickly or easily. These muscles must be trained a minimum of two to three times a week for at least a year in order for you to get the results you truly want. So, if having nice-looking calves is a priority for you, start training them. After all, training them will help you facilitate jumping, walking, running and cycling.

Carlos Alberto Rivas, M.S., C.S.C.S., is the fitness/personal training director at the Baptist East/Milestone Wellness Center. Carlos has a master's degree in exercise physiology and has over 10,000 hours of personal training experience. He is also a member of Kentuckiana HealthFitness magazine's editorial advisory board. Carlos can be reached at 502-896-3900, ext.142.