Feel the lift of the calves in the glutes? Don’t worry, it’s normal (but here’s the catch)

The glutes and hamstrings are activated to some extent during calf raises. The glutes will not be isolated, but they will contract to hold you in a standing position. However, if you somehow fixate on the hips, the glutes will be activated to a much greater degree. Additionally, if you’re lifting heavy bodyweight, there’s a tendency to lift some of that weight with your hips or knees, which will engage your glutes or hamstrings more.

Does the calf raise the glutes?

Calf raises isolate the major calf muscles, namely the gastrocnemius, soleus and plantaris. But you may notice that other muscles in your posterior chain (the muscles that make up the back lower half of your body) also engage, such as your glutes and hamstrings. This is even more noticeable if these muscles are weak.

The glutes and hamstrings are activated during calf raises

Something you should be aware of is that the glutes and hamstrings are activated to some degree during calf raises.

Well, actually, more so when you’re doing standing calf raises.

Basically, to stay in a standing position when “carrying” a load, both the glutes and hamstrings will go through an isometric contraction.

This is true any time you are “burdened” by something while in a standing position.

So if you have a heavy bar across the back of your shoulders before you squat, you’ll see your glutes and hamstrings contract isometrically.

Doing standing bicep curls will do the same thing, but to a lesser degree.

And even carrying a few shopping bags will again involve isometric contraction of the glutes and hamstrings.

Now, in reality the glutes (or hamstrings) are not actively involved in raising the calves.

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

If they weren’t, as soon as you lifted the load, you would basically collapse and fall to the ground.

Okay, maybe I’m exaggerating a bit, but I hope you understand what I mean.

So, whether you’re doing one-arm deadlifts, barbells, or calf raises, the glutes will become stimulated.

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

I will touch on this point in a moment.

You’re on your hips

Although calf raises seem like a very simple exercise to perform, that doesn’t mean they’re never performed with poor technique.

In fact, I’d rate calf raises as one of those exercises where it’s pretty common for the calves to not feel like they’re working because of improper form.

Earlier I talked about pushing through the toes, as opposed to lifting the heels, inward my article on calf raises that hurt your feet.

And this is just one of the many mistakes that can prevent you from feeling the calf lift in the targeted muscles, i.e. the calves.

Something I often see is people bringing their hips into play during calf raises.

This is most often done by slightly bending at the hips.

Honestly, if you’re doing this, you probably don’t even realize it.

The movement can usually be so slight that it is hardly noticeable.

It’s almost as if you’ve managed to get your body into a modified Romanian deadlift stance.

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

In this way, you activate the glutes to a much greater effect.

That’s why you might feel it in your glutes if you’re in this body position during seated calf raises.

In fact, this also brings the hip flexors into the equation, which is why some people complain of tight hip flexors or hip flexor pain whenever they perform calf raises.

Additionally, this hip-hinged stance can also cause the knees to bend, which will then activate the hamstrings to greater effect.

All of these minor indiscretions take the impact of movement away from the calves and put stress on various other parts of the body.

And that’s usually why you feel the “burn” in your glutes and not your calves.

You’re using too much weight

I’d say the main reason the hips or knees come into the equation during calf raises is because you’re trying to lift too much weight.

In fact, you can usually cheat on calf raises, once again, without even realizing you’re doing it.

This is generally why I think it’s better to get the calf’s body weight up absolutely right before adding weight.

You may actually find that you’re cheating as long as you’re using nothing but your own body weight, so you have no hope of performing the exercise correctly when using extra weight.

Anyway, back to the point, are you perhaps using too much weight during calf raises?

The calves are obviously very small muscles compared to quadrupeds and other leg muscles.

So it’s quite common to allow larger muscles ie. glutes, to take control during the set.

As soon as you do this, you are no longer training your calves, and your glutes (or other leg muscles) are receiving all the stimulation from your movement.

You will be able to tell if you are using too much weight because there is a tendency to bend at the knees or re-bend at the hips.

In addition to using lighter weight, I would also suggest starting with the mind-muscle connection.

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

So don’t push your toes, just lift your heels.

Perform each repetition in a slow and controlled manner.

Hold at the top of the movement for a count of 3 and really squeeze your calf muscles.

After you’ve completed a few bodyweight reps, you can add weight.

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

So keep it slow and controlled, hold on top and really squeeze your calf muscles.

You’ll find that if you’re trying to rush through your reps at a frantic pace it usually means you’re using too much weight.

And that’s when you’ll over-activate your glutes.

Try calf raise variations

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

So, looking at the above example of using too much weight, you can change that in subsequent workouts.

So maybe do your first calf workout in the 8-12 rep range and then another workout later in the week in the 15-25 rep range.

You can also change the position of your feet with each set.

So, have your toes point forward on one set, point in on the next, and point out on the second set.

You can also change the device (or lack thereof) you use for calf raises.

I know many people who swear by doing calf raises on the leg press (or hack squat) compared to anything else.

There is usually no glute involvement and the calves get a real pounding.

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

💪 Complete calf workout routine 🦵
Practice	Reps/Sets	Primary Muscle	Secondary muscle
Standing plank deadlift	12-15 repetitions, 3-4 sets	Gastrocnemius	Soleus
Seated plate weight lifting	12-15 repetitions, 3-4 sets	Soleus	Gastrocnemius
Single leg calf raise	10-12 reps, 3 sets per leg	Soleus	Gastrocnemius
Standing one leg raise	10-12 reps, 3 sets per leg	Gastrocnemius	Soleus
Pulse Raises	15-20 repetitions, 3-4 sets	Gastrocnemius and Soleus alike
1.5 Raising calves	12-15 repetitions, 3-4 sets	Gastrocnemius	Soleus
3-way calf raises	12 repetitions (in each direction), 3 sets	Gastrocnemius and Soleus alike, with emphasis on different fibers due to changes in direction
Wall Drive Calf Raise	12-15 repetitions, 3-4 sets	Gastrocnemius	Soleus
Squat Calf Raise	12-15 repetitions, 3-4 sets	Gastrocnemius	Soleus and quadriceps as a stabilizer
Keep calf raises	Hold for 30-60 seconds, 3 sets	Gastrocnemius and Soleus alike
Toe Walk	30-60 seconds or set distance, 3 sets	Gastrocnemius	Soleus
Glute Bridge Calf Raise	12-15 repetitions, 3-4 sets	Soleus	Gastrocnemius and gluteus
Bridge and single leg glute raise	10-12 reps, 3 sets per leg	Soleus and gluteus	Gastrocnemius
Calf Raise Circuits	10-12 repetitions (in each direction), 3 sets	Gastrocnemius and Soleus alike engage different fibers with circular movements
Brought to you by mybodyweightexercises.com

Additionally, you can change the type of load you use.

You have a choice of one-arm dumbbell crunches, two-arm dumbbells, barbells, smith machines, sandbags, resistance bands, and of course seated or standing crunches.

Basically, if your glutes are really feeling the burn with your currently preferred calf raise variation, try something else.

I know we tend to look for the “best exercise” with all different parts of the body.

And when it comes to calves, we often look at standing calf raises as the best way to train them gastrocnemiusand sit down to train soleus.

However, a little variety might help fire up your calves once more and take the load off your glutes.

Key learning points

• The glutes will always be activated in some way during standing calf raises.
• If you can feel your glutes, you’re probably hooked at the hips or using too much weight.
• Make sure your body stays perfectly straight for each repetition.
• Do not bend at the knees or hips when performing calf raises.
• Perform calf raises in a slow and controlled manner.
• Brace your calves at the top of the movement.
• Try variations of calf raises with both weights or your own body weight and also change the position of your feet to hit different parts of the calf muscles.

If you know you know, check it out my article on calf raises makes you feel like you have to pee!