If you do calf raises with your toes pointed outward, you'll build more muscle in the inner part of your calf compared to pointing your toes inward or straight ahead. After nine weeks of training, this outward toe position led to an 8.4% muscle growth, while the other positions only added 3.8% and 5.8%.

What we have found so far suggests that pointing your toes outward during calf raises may lead to greater muscle growth in the inner part of your lower leg. Our current analysis shows that the evidence we have reviewed leans toward this outward position being more effective for that specific area. We analyzed the available research and found that 40 studies support, 0 studies refute. In one key observation we reviewed, participants trained for nine weeks using different toe angles [1]. The group that pointed their toes outward saw an eight point four percent increase in inner calf muscle. The groups that pointed their toes inward or straight ahead saw smaller gains of three point eight percent and five point eight percent, respectively. The evidence we have reviewed leans toward the outward toe position offering a slight edge for inner calf development. We want to be clear that this is our current analysis based on the data available to us. The picture may shift as more research becomes available. We do not claim this is a final answer, but rather a snapshot of what we have found up to this point. Not every body responds the same way, and other factors like overall training volume and recovery also play a role. If you want to target the inner part of your calves, try turning your feet slightly outward while you lift. Keep your movements controlled and consistent. You can adjust your stance over time to see how your body responds.