Both soleus and gastrocnemius muscles should be strengthened through calf training, utilizing both seated (knee bent) and standing (knee straight) exercises.

“We always we always focus on both. And like a lot of people will always talk about the the gastro specific strengthening with the knee straight just because it's like the one that gives you the the the better contraction, right? But um I think we don't I don't care about that. I care about making sure that all the muscles in the body are strengthened. So, we'll do equal amounts of seated versus standing calf raises. So, if you're doing three sets in a day of standing, you're doing three sets seated as well. So, every time we program calf training, it's seated and standing together.”