Muscle of the month
Monthly workouts targeting specific muscles
Each month we’ll focus on a different muscle so you can learn how to train different areas of your body.
September Muscle of the Month: Gastrocnemius
The gastrocnemius (the larger, more visible calf muscle) and the soleus The deeper muscle underneath) work together to produce plantar flexion of the ankle which are essential for walking, running, jumping, climbing stairs, and balance. Weak or tight calves can contribute to poor performance, increased risk of Achilles tendon issues, shin splints, and reduced mobility.
Week 1: Anatomy & Function of the Gastrocnemius and Soleus
Your calf isn’t just one muscle – it’s a team of two:
Gastrocnemius: The big diamond-shaped muscle you can see and flex at the back of the lower leg.
Soleus: The deeper muscle underneath, built for endurance and stability.
Together they create plantarflexion (pointing your toes down), powering every step, jump, and push-off you take.
Strong calves = better running, balance and protection for ankles and knees.
#KnowYourMuscles
#CalfPower
#StrongerEveryStep
#MuscleoftheMonth
Week 2 – Calves in Daily Activities
Your Calves are working harder than you think.
Every time you
- Walk up stairs
- Sprint for the bus
- Push off in a football match
- Balance when you trip
…your gastrocnemius and soleus are doing the heavy lifting. The gastrocnemius gives you explosive power, while the soles provides endurance and posture control.
Sitting too long? Calves tighten up, affecting ankle mobility and even your walking gait.
Keep them active with quick stretches, short walks, or calf raises throughout the day.
#FunctionFirst
#CalvesAtWork
#MoveBetterFeelBetter
Don’t Skip Calf Day!
Stronger calves mean:
- Higher jumps
- Faster sprints
- More stable lifts
- Lower risk of ankle and Achilles injuries.
Try these:
Standing Calf Raises: Hit the gastrocnemius
Seated Calf Raises: Target the soleus
Skipping Rope or Jumps: Build endurance and spring
Add them 2-3 times per week and you’ll notice the difference.
#StrengthAndPower #CalfTraining #ResilientBody
Week 3: Strengthening Your Calves
Week 4: Stretch & Protect
Stretch & Protect
Tight Calves = Trouble Elsewhere
Weak or tight calves can contribute to:
- Achilles tendon pain
- Shin Splints
- Knee or hip discomfort
Solution? Balance strength with mobility.
Straight-leg calf strength – stretches the gastrocnemius
Bent knee calf stretch – target the soleus
Eccentric heel drops – build resilience and protect tendons
Make it part of your cool down or evening stretch.
Healthy calves = happy movement.
#InjuryPrevention
#StretchToProgress
#HealthyCalves