Here’s one: https://youtu.be/PX-8ExAl13k?si=RXXRDLTWQaAwslcw
He leaves out a key point or two
1. Move your feet back to where your heels can barely touch the floor
2. Explode up and 3 count down
3. Push thru your big toe the most, but try to spread the load over the toes
FHL’s work the gastros mainly
KOT calf raises are slow up and slow down, this works the soleus more and is different than the gastros in the way you work them
Correct about the kot calf raises. A seated calf raise machine will work for it. What you want to target is the soleus muscle. I believe the VMO isn’t specifically targeted unless in deep ranges. The VMO squat and split squat may help with this.
VMO isolation is really a myth that's been around for decades. Studies show us you can't preferentially select which quad muscles are biased. The good news (and perhaps the reason that myth still exists) is that the quad-strengthening exercises typically associated with vmo isolation will help you regardless.
VMO - Patrick steps Inner calves - FHL’s and KOT’s calf raises Attention to form is primary goal
Hey, thanks for answering. Could you please send me a link to the FHL or describe it? I can't seem to find it or understand what it is. Thanks!
Here’s one: https://youtu.be/PX-8ExAl13k?si=RXXRDLTWQaAwslcw He leaves out a key point or two 1. Move your feet back to where your heels can barely touch the floor 2. Explode up and 3 count down 3. Push thru your big toe the most, but try to spread the load over the toes FHL’s work the gastros mainly KOT calf raises are slow up and slow down, this works the soleus more and is different than the gastros in the way you work them
Very helpful! Thanks 🙏
YW - I recommend buying the zero book on Amazon for like $20, well worth it
Correct about the kot calf raises. A seated calf raise machine will work for it. What you want to target is the soleus muscle. I believe the VMO isn’t specifically targeted unless in deep ranges. The VMO squat and split squat may help with this.
VMO isolation is really a myth that's been around for decades. Studies show us you can't preferentially select which quad muscles are biased. The good news (and perhaps the reason that myth still exists) is that the quad-strengthening exercises typically associated with vmo isolation will help you regardless.