Exercises for the Gastrocnemius Lateral Head

Gastrocnemius Lateral Head: 200+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the outer head of the gastrocnemius does

The gastrocnemius is the visible, two-headed calf muscle. The lateral head is the outer one. It crosses both the knee and the ankle: it points the foot down and helps bend the knee. Because it crosses the knee, it works hardest when the leg is straight.

How to train it

Straight-leg calf raises are the main tool. Use a full range: pause at the bottom stretch, rise as high as you can and lower slowly. Turning the toes slightly in shifts a little more work to the outer head.

Five to start with

  1. 1
    BeginnerStanding Calf Raise (Machine)

    Straight legs and a heavy load. The main calf builder.

  2. 2
    BeginnerSingle-Leg Calf Raise

    Needs only a step, and fixes side-to-side differences.

  3. 3
    IntermediateDonkey Calf Raise

    Hinged at the hips, the calves get a deep stretch.

  4. 4
    BeginnerLeg Press Calf Raise

    Easy to load heavy and safe to push hard.

  5. 5
    IntermediateStanding Barbell Calf Raise

    Free-weight calf raises that also train balance.

All 200+ exercises that work the outer calf