Feel your glutes and calves lifting? Don’t worry, it’s normal (but here’s the thing)

During the calf raise, the glutes and hamstrings are engaged to some extent. The gluteal muscles are not isolated, but they contract to keep you in a standing position. However, if you hinge your hips in a certain way, the gluteal muscles will be activated to a greater extent. Also, if you’re lifting heavier weights with your calves, you may be inclined to lift some of the weight with your hips or knees, which will make your glutes or hamstrings work more.

Can calf raises work your glutes?

The calf raise isolates the major muscles of the calf, namely the gastrocnemius, soleus, and plantaris muscles. But you may notice that other muscles of the posterior chain (the muscles that make up the lower back half of the body) are also involved, such as the glutes and hamstrings. This will be more noticeable if these muscles are weak.

Glutes and hamstrings are activated during calf raises

What you should note is that your glutes and hamstrings are activated to some extent during the calf raise.

Well, actually, even more so when you do standing calf raises.

Basically, in order to maintain a standing position while “carrying” a load, your glutes and hamstrings undergo isometric contractions.

This occurs whenever you are “weighted” by something while standing.

Therefore, placing a heavy barbell behind your shoulders before squatting will see an isometric contraction of the glutes and hamstrings.

The same thing happens with standing bicep curls, but to a lesser extent.

Even carrying a few bags of shopping again involves isometric contractions of the glutes and hamstrings.

Now, the glutes (or hamstrings) are not actually actively involved in calf raises.

However, I think it is important to emphasize that they will be “activated” in some way.

If not, once you pick up something heavy, you’ll basically collapse and fall to the ground.

Okay, maybe that’s a bit of an exaggeration, but hopefully you understand what I mean.

So whether you do one-handed dumbbell calf raises, a barbell, or a leg raise machine, your glutes will be stimulated.

Practically speaking, this means you should never feel your glutes during seated calf raises, but I know some people who do.

I’ll get to this later.

you are nervous

Even though calf raises may seem like a very simple exercise in terms of execution, that doesn’t mean they can never be performed with poor technique.

In fact, I think calf raises are a very common exercise done because of incorrect form and not being able to feel your calves working.

I talked before about pushing with your toes, rather than lifting your heels, My article is about calf lifts hurting your feet.

This is just one of the many mistakes made with calf raises that keep you from feeling the target muscles (i.e. your calves).

I often see people letting their glutes work when doing calf lifts.

The most common approach is to hinge the hips slightly.

In fact, if you’re doing it, you probably don’t even realize it.

This movement is usually so slight that it’s hard to even notice.

Act as if you have successfully adjusted your body into a modified Romanian deadlift position.

Therefore, your hips are pushed slightly back and your torso is slightly tilted forward.

By doing this, you activate your glutes so they can work harder.

That’s why you may feel this sensation in your glutes if you assume this body position during a seated calf raise.

In fact, this also takes the hip flexors into consideration, which is why some people complain of tight hip flexors or hip flexor pain when doing calf raises.

Additionally, this hip-hinge position may also cause you to bend your knees, activating your hamstrings for greater power.

All of these minor indiscretions can deprive your calves of motion and put stress on other parts of your body.

This is often why you feel a “burning” sensation in your buttocks instead of your calves.

you are using too much weight

I’d say the main reason your hips or knees get involved during a calf raise is because you’re trying to lift too much weight.

In fact, you can often cheat on calf raises again without even noticing you’re doing it.

That’s why I think it’s best to start with bodyweight calf raises before adding weight.

In fact, you may find yourself cheating by only using your own body weight, so you have no hope of performing the exercise correctly when using extra load.

Anyway, back to the topic, are you using too much weight when lifting your calves?

this The calves are obviously very small muscles compared to the quadriceps and other muscles in the legs.

Therefore, it’s fairly common to let the larger muscles (i.e. the glutes) take over during a set.

Once you do this, you’re no longer training your calves, and your glutes (or other leg muscles) are getting all the stimulation from your movement.

You’ll be able to tell if you’re using too much weight because your knees tend to buckle or your hips re-hinge.

In addition to using lighter weights, I also recommend stimulating the mind-muscle connection from the beginning.

You can do this by first doing a few bodyweight calf exercises (or using the calves I mentioned above to test strength) and really focusing on using your calves.

So instead of straining your toes, just lift your heels.

Perform each repetition in a slow and controlled manner.

Hold count 3 at the top of the movement and really contract your calf muscles.

Once you’ve completed a few bodyweight reps, you can increase the weight.

However, focus on using the exact same technique as above.

So, keep it slow and controlled, stay at the top and really squeeze your calf muscles.

You’ll find that if you’re trying to complete your reps at a crazy pace, it usually means you’re using too much weight.

This is when you over-activate your glutes.

Try a calf raise variation

One thing I will say is that calves generally respond better to variety.

So take a look at the above example of potentially using too much weight and you can change this in subsequent workouts.

So maybe you could do your first calf exercise in the 8-12 rep range, and then do another one in the 15-25 rep range later in the week.

You can also vary your foot position during each set.

So do one set with your toes forward, the next set with your toes in, and another set with your toes out.

You can also change the equipment (or lack thereof) used for calf raises.

I know a lot of people who swear by doing calf raises on the leg press machine (or hack squats) more than anything else.

Typically there won’t be any gluteal involvement and the calves will get a real hammer blow.

I’ve talked about using bodyweight calf exercises in addition to lifting weights.

💪 Complete Calf Training Routine🦵
exercise	Reps/sets	main muscles	secondary muscles
standing plank weightlifting	12-15 reps, 3-4 sets	gastrocnemius	Flounder
Seated bench weights	12-15 reps, 3-4 sets	Flounder	gastrocnemius
Single leg sitting calf raise	10-12 reps, 3 sets per leg	Flounder	gastrocnemius
Standing on one leg	10-12 reps, 3 sets per leg	gastrocnemius	Flounder
elevated pulse	15-20 reps, 3-4 sets	Gastrocnemius and soleus are equal
1.5 calf raise	12-15 reps, 3-4 sets	gastrocnemius	Flounder
Three-way calf raise	12 reps (each direction), 3 sets	The gastrocnemius and soleus muscles are equally important and focus on different fibers due to changes in direction
wall calf raise	12-15 reps, 3-4 sets	gastrocnemius	Flounder
Squats and calf raises	12-15 reps, 3-4 sets	gastrocnemius	Soleus and quadriceps muscles act as stabilizers
Maintain calf raise	Hold for 30-60 seconds, 3 groups	Gastrocnemius and soleus are equal
toe walking	30-60 seconds or set distance, 3 groups	gastrocnemius	Flounder
Glute bridge heel raise	12-15 reps, 3-4 sets	Flounder	gastrocnemius and gluteal muscles
One-leg glute bridge and raise	10-12 reps, 3 sets per leg	soleus and gluteal muscles	gastrocnemius
calf raise circle	10-12 reps (each direction), 3 sets	The gastrocnemius and soleus muscles also engage various fibers in a circular motion
Brought to you by mybodyweightexercises.com

Additionally, you can change the type of load used.

You can choose from one-handed dumbbell calf raises, two-handed dumbbells, barbells, Smith machines, sandbags, resistance bands, and of course, seated or standing calf raises.

Basically, if you do feel a burning sensation in your glutes from your current favorite calf raise variation, try something else.

I know we tend to look for the “best exercise” for each part of the body.

When it comes to calves, we generally think of standing calf raises as the best way to train your calves. gastrocnemiusand sit down to train Flounder.

However, a few variations can help re-energize your calves and take the pressure off your glutes.

Learning points

• During standing calf raises, the gluteal muscles are always activated in some way.
• If you feel like you’re having trouble with your glutes, you may be flexing your hips or using too much weight.
• Make sure your body remains completely straight during each repetition.
• Do not bend your knees or hips when performing calf raises.
• Perform calf raises in a slow and controlled manner.
• Contract your calves at the top of the movement.
• Try calf raise variations using weights or your own body weight, and change the position of your feet to work various parts of your calf muscles.

If you know it, check it out My article on calf raises will make you feel like you need to pee!