Exercise description of the calf raise with feet turned out.  Learn about the calf raise with feet turned out with videos, pictures, and other sports information.  Also learn how the calf raise with feet turned out can improve your sports performance.

Primary muscles worked:  Gastroc

Synergist Muscles:  Soleus

Mechanics:  Isolation

Equipment:  Open Floor Space

How to perform the exercise:  Performing this exercise requires the athlete to assume as standing position. The athlete will then adopt a narrow stance, keeping the feet about 6 - 12 inches apart. The athlete will turn the feet out. To begin the actual work portion of the lift, the athlete will push through the balls of their feet raises their heels off of the floor. The athlete should mainly focus on coming up on the outside edge of the foot. This will ensure that the exercise targets the lateral head of the gastroc muscle. Once the athlete has reached full plantar flexion, the athlete can return to starting position. Intensity can be increased by having the athlete hold on to dumbbells or having a barbell across the back.

Spotting the exercise:  To spot the exercise the spotter should keep a close eye on positioning of the feet for the desired muscle to be targeted. Also, if the athlete has a barbell on the back, the spotter should assist the athlete with moving the barbell to and from the athlete's back.

Sport specific application:  Many sports require strong and functional feet for maximal performance. Any sport requiring the feet can benefit greatly from the feet out calf raise. It offers a variable way of targeting the muscles of the calf which is important in change of direction scenarios with the feet.