Lateral Head of the Gastrocnemius

Situated to the outer region of the lower leg, the lateral head of the gastrocnemius is one of two heads of the gastrocnemius, the muscle which composes the main bulk to the back of the lower leg. An important muscle group for competitive bodybuilders to ensure overall body balance, the gastrocnemius can be targeted using ankle extension exercises.

Being optimally stressed during the extension of the ankle when there is no significant bend in the knee joint, the gastrocnemius is commonly targeted with standing calve raises and toe presses. An important factor in the training of the gastrocnemius is the form and range of motion of the exercises being performed. A slow and controlled form, with full range of motion is vital for full development of the gastrocnemius.

Being populated with a greater percentage of fast twitch fibres compared to the other calf muscle, the soleus, the gastrocnemius is best exercised using a moderate to high work load within the normal repetition ranges used for other muscle groups of the body when training for hypertrophy.

When training for muscular size of the calves it is often best to train in a rep range of 10-15 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.

Lateral Gastrocnemius courtesy of Fitness Uncovered - Bodybuilding & Fitness

Latest health and fitness news

• Drinking tap water can make you fat
• 8 in 10 men will be overweight by 2020
• Swine flu could return to the UK with a bang
• Risks of breast cancer higher for skinny girls
• All women have an inbuilt fear of getting fat

Latest quizzes and tests

• Back & shoulder pain quiz
• Test your blood pressure knowledge
• Test your cancer basics knowledge
• Will you get diabetes?
• Do you have a healthy prostate?