Relevé: Primary Movers, Stabilizers, Core Engagement, and Training

What muscles are used in a releve?

A relevé is a fundamental movement across many disciplines, from dance to strength training, primarily engaging the powerful calf muscles (gastrocnemius and soleus) for plantarflexion, while simultaneously recruiting a network of intrinsic foot muscles, ankle stabilizers, and core musculature to maintain balance, alignment, and control.

Understanding the Relevé

The term "relevé" (from the French, meaning "raised") describes the action of rising onto the balls of the feet or the tips of the toes. This seemingly simple movement is a complex display of muscular coordination, requiring significant strength, stability, and proprioceptive awareness. Whether executed in ballet, used as a component of a plyometric exercise, or simply performed during walking or running, the relevé is a critical movement that isolates and strengthens key lower leg and foot muscles. Its primary biomechanical action is plantarflexion of the ankle, where the foot points downwards away from the shin.

Primary Movers: The Calf Muscles

The most prominent muscles responsible for the powerful upward drive in a relevé are the two muscles that make up the calf:

• Gastrocnemius: This is the more superficial of the two calf muscles, forming the visible bulk at the back of the lower leg. It is a biarticular muscle, meaning it crosses two joints: the knee and the ankle. Its primary functions are plantarflexion of the ankle and flexion of the knee. Due to its attachment above the knee, the gastrocnemius is most effectively engaged when the knee is extended (straightened), as seen in a traditional relevé from a standing position.
• Soleus: Lying deep to the gastrocnemius, the soleus is a larger, flatter muscle that originates below the knee and inserts into the Achilles tendon. Unlike the gastrocnemius, the soleus is a uniarticular muscle, crossing only the ankle joint. Its sole function is plantarflexion of the ankle. Because it does not cross the knee, its activation is less affected by knee position, making it a powerful plantarflexor regardless of whether the knee is straight or bent (e.g., during a relevé from a plié).

Both the gastrocnemius and soleus converge to form the powerful Achilles tendon, which attaches to the calcaneus (heel bone), effectively pulling the heel upwards during a relevé.

Stabilizers and Supporting Muscles

While the calf muscles provide the primary force for elevation, several other muscles play crucial roles in stabilizing the ankle, supporting the arch of the foot, and controlling the intricate movements required for a stable relevé:

• Tibialis Posterior: Located deep in the calf, along the medial (inner) side of the tibia. This muscle is a key stabilizer of the ankle and foot, performing plantarflexion and inversion (turning the sole of the foot inward). It is essential for supporting the medial longitudinal arch of the foot and preventing excessive pronation (collapsing inward) during the relevé.
• Peroneals (Fibularis Longus and Brevis): Situated on the lateral (outer) side of the lower leg. These muscles are responsible for plantarflexion and eversion (turning the sole of the foot outward). They work in opposition to the tibialis posterior, providing lateral stability to the ankle and helping to balance the foot's position, preventing supination (rolling outward) during the rise.
• Flexor Digitorum Longus & Flexor Hallucis Longus: These deep calf muscles contribute to plantarflexion and are primarily responsible for flexing the toes (Flexor Digitorum Longus for toes 2-5, Flexor Hallucis Longus for the big toe). Their action is crucial for "gripping" the floor, providing a stable base and distributing weight across the metatarsal heads, particularly important when rising onto the balls of the feet or en pointe.

Core Engagement

A strong and stable core is paramount for maintaining an upright posture and preventing unwanted sway or compensatory movements during a relevé. While not directly moving the foot, these muscles provide the foundational stability:

• Rectus Abdominis, Obliques, and Transverse Abdominis: These abdominal muscles work synergistically to stabilize the trunk and pelvis, preventing anterior or posterior tilting of the pelvis and ensuring a neutral spine. The transverse abdominis, in particular, acts like a corset, drawing in the abdominal wall to create intra-abdominal pressure, which helps to stabilize the lumbar spine.
• Erector Spinae: Located along the spine, these muscles maintain spinal extension and prevent forward flexion, contributing to the tall, elongated posture characteristic of a well-executed relevé.

Muscles of the Foot and Ankle (Intrinsic Foot Muscles)

Beyond the larger muscles of the lower leg, the small, intricate muscles within the foot itself play a vital role in refined control, arch support, and balance during a relevé. These intrinsic foot muscles are responsible for subtle adjustments that distribute weight, absorb shock, and maintain the integrity of the foot's arches. They help to prevent the foot from collapsing or rolling excessively, ensuring a stable and efficient platform for the upward movement. While too numerous to list individually, they contribute to the fine motor control and adaptability of the foot during this dynamic action.

Proprioception and Balance

The execution of a relevé heavily relies on proprioception, the body's ability to sense its position and movement in space. Sensory receptors in the muscles, tendons, and joints of the feet and ankles constantly relay information to the brain, allowing for immediate adjustments to maintain balance. The constant micro-corrections made by all the aforementioned muscles, in response to proprioceptive feedback, are what allow for a steady and controlled rise and hold.

Training for a Strong Relevé

To improve your relevé, focus on strengthening all contributing muscle groups:

• Calf Raises: Perform both straight-leg (targeting gastrocnemius and soleus) and bent-knee calf raises (isolating soleus).
• Foot and Ankle Strengthening: Exercises like toe curls, marble pickups, and using resistance bands for controlled plantarflexion, dorsiflexion, inversion, and eversion.
• Core Stability: Incorporate planks, bird-dog, and other core-strengthening exercises to enhance trunk control.
• Balance Training: Practice single-leg stance, standing on unstable surfaces, and incorporating dynamic balance drills to improve proprioception.

Conclusion

The relevé, though outwardly simple, is a sophisticated biomechanical movement. It is a testament to the intricate synergy between the powerful prime movers of the calf, the crucial stabilizing muscles of the lower leg and foot, and the foundational support provided by the core. A comprehensive understanding of these muscular contributions is key to optimizing performance, preventing injury, and appreciating the remarkable capabilities of the human body in motion.