The Claim
Directing the foot externally during plantar flexion increases activation and hypertrophy of the medial gastrocnemius, whereas directing the foot internally during plantar flexion increases activation and hypertrophy of the lateral gastrocnemius.
What the research says
Supports is higher
Support is ahead, but a single strong opposing study can change this.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
Changing the direction you point your toes while doing calf raises changes which part of your calf muscle gets the most work. Pointing your toes out targets the inner calf, while pointing them in targets the outer calf.
See the scientific wording
External foot rotation during plantar flexion increases medial gastrocnemius activation and hypertrophy, while internal foot rotation increases lateral gastrocnemius activation and hypertrophy.
What the research says
1 studyThe study shows that turning your feet out while calf raises targets the inner calf muscle, while turning them in targets the outer calf, but it only measured immediate muscle movement, not long-term muscle growth.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.