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The calves consist of two primary muscles: the gastrocnemius (the outer calf muscle) and the soleus (inner calf muscle). To work on the outer calf muscle keep the knees straight, as in standing calf raises. To work the inner calf muscle, keep the knees bent, as in seated calf raises. The outer calf muscle responds better to lower repetitions and more weight, while the inner calf muscle responds better to higher repetitions and less weight.