Standing D.B. Calf Raise

Doing a calf raise with your knees straight (versus the seated version) will use the gastrocnemius. This is the outer layer calf (the inner layer which activates when your knees are bent is called the soleus). There are two heads to this muscle: the lateral (outside) and medial (inside) head. While many turn their toes in and out in an attempt to isolate the lateral or medial head, I prefer varying the width of the stance. Using a wide stance and trying to push through your 5th toe (pinky toe) will primarily use the outer (lateral) head. Likewise, pushing through the first toe or the big toe will put more emphasis on the inner or medial head. Either way, the gastroc tends to be predominantly fast twitch in muscle fiber composition. It will respond best with heavier loads and lower repetitions.