Pilates Motion Atlas
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PROTOTYPEFree prototype · being produced under the supervision of CoconeRu. Move, reviewed in stages
CALF MUSCLES

Calf muscles (calf)

The calf. Points the foot (plantarflexion) and controls the heel as it rises and lowers.

Pilates Motion Atlas editorial teamHow the lessons are made, and sources
A schematic 3D view of Heel Raises
One moment from the lesson model. Open 3D to inspect preparation and the movement before and after it.

Where is it?

The muscles of the calf: the gastrocnemius near the surface and the soleus beneath it. Both join the Achilles tendon at the heel. The gastrocnemius starts just above the knee, so it crosses the knee as well.

Muscles included: gastrocnemius and soleus

Main actions

  • Point the foot (ankle plantarflexion, as when you rise onto your toes)
  • Push the body forwards when you walk or jump
  • Help keep your balance when you stand

Stretches that lengthen the calf muscles (8)

A schematic 3D view of Wall Calf Stretch

Wall Calf Stretch

Gastrocnemius and ankle

A schematic 3D view of Bent-Knee Calf Stretch

Bent-Knee Calf Stretch

Soleus and ankle

A schematic 3D view of Step Calf Stretch

Step Calf Stretch

Back of the lower leg

A schematic 3D view of Seated Towel Calf Stretch

Seated Towel Calf Stretch

Gastrocnemius and back of the ankle

A schematic 3D view of Down Dog Pedal

Down Dog Pedal

Calves and back of the thighs

A schematic 3D view of Ankle Dorsiflexion Rock

Ankle Dorsiflexion Rock

Ankle and calf

A schematic 3D view of Supine Sural Nerve Glide

Supine Sural Nerve Glide

Sural nerve pathway (calf and outer ankle)

A schematic 3D view of Calf Rolling
Foam roller

Calf Rolling

Feeling of tightness in the calf (triceps surae)

When it works in Pilates

They work as the heels rise and lower in reformer Heel Raises and Running. The point to watch is that the heels lower slowly and under control, so the carriage does not spring back.

View Heel Raises in 3D

Exercises with the calf muscles as a main muscle (4)

A schematic 3D view of Heel Raises

Heel Raises

Reformer Pilates

Lower both heels through ankle dorsiflexion while keeping the knees extended.

A schematic 3D view of Running

Running

Reformer Pilates

Lower the right heel while bending the left knee. Keep both forefeet on the bar.

A schematic 3D view of Reformer Jump

Reformer Jump

Reformer Pilates

Extend the legs to press off the jump board, letting the feet leave the board.

A schematic 3D view of Quadruped Jump

Quadruped Jump

Reformer Pilates

Extend the selected leg to push off the jump board, briefly allowing the foot to leave it.

Exercises with the calf muscles in a supporting role (1)

Round Back

In daily life

Walking, rising onto your toes and climbing stairs.

About this page

The muscle descriptions are general anatomy, and bodies vary. They do not assess your body or promise any particular result. If you feel pain or discomfort, stop and talk to a qualified professional.

Sources, review and revision policy

Other muscles

DeltoidsPectoralis majorTricepsLatissimus dorsiSpinal extensorsAbdominalsGluteus maximusHip abductorsHip adductorsQuadricepsHamstrings