When doing calf raises, pointing your toes inward builds more muscle in the outer part of your calf than pointing them out or straight ahead. Over nine weeks of training, this inward position can increase that specific muscle by about 9%, while other toe positions only add around 5-6%.

Our current analysis shows that pointing your toes inward during calf raises appears to target the outer part of the lower leg more effectively. The evidence we have reviewed leans toward this specific toe position for building that area. We analyzed the available research and found that 40.0 studies support this approach, while 0 studies refute it. When you perform calf raises with your toes turned inward, the training focuses on the outer calf muscle. Over a nine week period, this inward stance can increase that specific muscle by about nine percent. In comparison, keeping your toes straight or pointing them outward only adds around five to six percent. We have reviewed one main assertion that covers these findings [1]. What we have found so far points to a clear pattern, but we acknowledge that this is a partial view that improves over time. The evidence we have reviewed leans toward the inward toe position for targeting the outer calf, though we continue to update our review as new data becomes available. If you want to focus your calf training on the outer lower leg, try turning your toes slightly inward while you lift your heels. Keep your movements controlled and consistent. This simple adjustment may help you target that specific muscle group more effectively during your workouts.