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14.11.2021

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The calf muscles of the legs are a very specific muscle group. Some athletes sweat in the gym to gain even the slightest bit of growth, but their calves develop quite slowly, while other athletes have naturally developed calves and don't really need training. What determines the rate of development of the calf muscles? What mistakes should be avoided when training them? Today we will try to answer these pressing questions.

Anatomy and function of the gastrocnemius muscle

The calves are one of the muscle groups that are most resistant to growth. There are two main reasons for this:

1. The calf muscles are constantly tense, because they are used when walking, running, going up and down stairs, etc. Thanks to this, they are very hardy and prone to long-term stress. Many athletes do not pay due attention to them, and some do not train them at all (after all, these are not biceps);
2. The calves are made up of a large number of small muscles.

At the same time, their genetic predisposition and structure have a huge impact on their development. This is why you can often find even professional bodybuilders whose calves are not developed in proportion to the rest of their body, despite their impressive muscles.

The triceps surae muscle consists of:

• gastrocnemius;
• soleus.

The soleus muscle is located under the gastrocnemius, which in turn is divided into a lateral head and a medial head. The most important functions of the triceps surae muscle are: heel lift (plantar flexion), inversion and adduction of the foot. They are responsible for walking, running and jumping. However, to stimulate growth in your calves, you need to challenge them by doing heavier, longer exercises from workout to workout. Only under such conditions will you be able to achieve muscle growth in your calf muscles.

The lower leg muscles, in addition to the superficial posterior group under consideration, also include 3 other groups:

• deep posterior group (popliteus, flexor longus, tibialis posterior, flexor toe longus);
• lateral group (peroneus longus, peroneus brevis);
• anterior group (tibialis anterior, extensor longus, third sagittal muscle, extensor hallucis longus).

As you'll notice, the calf muscles are made up of many more small muscle groups than you might think. However, these three groups mentioned above do not have a significant impact on the appearance of calves. Therefore, it is advisable to focus on detailed work on the gastrocnemius and soleus muscles.

Warm-up before calf training

To increase blood flow, warm up the joints and reduce injury, a warm-up is necessary. It should not be neglected, even if the lower leg is not trained on a separate day, but after other exercises.

Ideally, the warm-up is done lying down (on both legs simultaneously) and standing (you will have to work the joints one by one: stand on one leg while stretching the other). Warming up while sitting is not advisable. The movements are performed 4-5 times.

• clench and unclench, spread your toes;
• stretch your toes away from you, then pull your toes toward you and your heel away from you;
• move your feet left and right;
• rotate both feet at the same time: first to the left, then to the right, then multidirectional rotation
• bend and straighten your knees;
• sitting, take your leg by the shin, shake your relaxed foot. Repeat for the second leg;
• while sitting, take your leg above the knee and shake your relaxed shin. Repeat for the second leg;
• standing: crouching slightly, perform rotational movements with your knees - first to the right, then to the left;
• standing, hands on your hips, rock on your hip joints, then rotate your pelvis so that your torso is motionless and your pelvis makes a horizontal “figure eight”;
• standing, alternately, holding onto a support, shake each leg, completely relaxing it;

Why don't my calves grow?

The growth of the calf muscles can be limited for a number of reasons:

• The most important factor that limits the growth of the triceps muscle is, of course, anatomical predisposition . Unfortunately, this reason is beyond the athlete’s control. A person with short calves and at the same time long Achilles tendons will not be able to achieve impressive results despite grueling training. Conversely, in people who have long calf muscles and short Achilles tendons, their calves are well-prone to muscle growth;
• Ankle mobility is another reason that greatly affects the development of the triceps muscle. Obviously, the limited range of motion of the calf muscles will not allow you to achieve maximum efficiency from the exercises. Therefore, specific exercises should be included to improve ankle mobility;
• Insufficient load . If the repetition range, frequency and training method are inappropriate, this will also reduce the chance of muscle development;
• Poor nutrition . With a poor diet, the athlete does not receive a huge amount of nutrients that are necessary for the construction of muscle fibers. The production of important hormones (testosterone, growth hormone) responsible for the development of bone and muscle tissue also decreases.

Genetics

There are two main types of muscle fibers:

• Slow fibers. They have lower growth and strength potential, but are resistant to fatigue.
• Fast fibers. They have a much higher potential for growth and strength output, but they tire quickly.

Research shows that the muscle fiber composition of the gastrocnemius muscle can vary significantly from person to person. For example, some people have 60% fast-twitch fibers, while others have only 15%. People in the first group will find it easy to add mass to their muscles (they may not even need to worry about a separate calf workout), while people in the second group will not be able to quickly build up their calves and will have to fight tooth and nail for every millimeter. progress. However, do not despair: with proper nutrition and training, anyone can achieve results. Some just take longer than others.

Below are 12 basic exercises for the calf muscles at home and in the gym.

How to train calves?

In order for the calf muscles to grow like others, it is logical that they need to be trained in the same way as others. Therefore, performing 3 sets of one exercise after training once a week will certainly not produce optimal results. Priority muscle groups should be trained at the very beginning of the training block. Doing calf exercises at the end of a leg or back workout will not be as effective as at the beginning, when energy is greatest.

In addition, calves recover quite quickly and tolerate frequent exercise well. Therefore, it is worth taking this opportunity and increasing the number of calf workouts to 2. In addition, you should not be afraid to perform more than one or two exercises in one workout. There are many different exercises, which we will look at below.

What determines the volume of calves?

The shape and thickness of the calves is determined by the triceps surae muscle. It, in turn, is divided. M. F. Ivanitsky. Human anatomy 2. K. Albracht, A. Arampatzis, V. Baltzopoulos. Assessment of muscle volume and physiological cross‑sectional area of ​​the human triceps surae muscle in vivo / Journal of biomechanics on the gastrocnemius (38%) and soleus (62%) muscles.

Frame: Kenhub – Learn Human Anatomy / YouTube

The gastrocnemius muscle lies superficially and can be easily felt under the skin, has two heads and is responsible for flexing the foot and knee.

The soleus is located deeper and lower, bends only one joint - the ankle, but is responsible for A. G. Cresswell, W. N. Löscher, A. Thorstensson. Influence of gastrocnemius muscle length on triceps surae torque development and electromyographic activity in man / Experimental brain research for 60% of the strength of this movement.

The calf muscles tense when you stand: they fix the lower leg and prevent the body from falling forward. They also work all the time while walking and any other movements in which you need to bend the ankle joint.

Because the calves have to be constantly strained, they are extremely resilient - and it is this feature that can interfere with pumping.

Exercises for the calf muscles

Each workout for any muscle group should begin with a quality warm-up of the whole body. Calf training is no exception; they need to be thoroughly warmed up and stretched before performing weight training exercises. All calf exercises are considered isolated (aimed at working one muscle group).

Standing calf raise with dumbbells or barbell

1. Take dumbbells in your hands or place the bar on your back;
2. Stand with your feet on a wooden block or barbell plate. The height should be from 3 to 6 cm;
3. Fix your body in a straight position;
4. Inhaling air, begin to slowly lower your heels below the level of the block or plate until you feel a stretch in your calf muscles;
5. As you exhale, with a powerful movement, rise onto your toes;
6. Hold the peak contraction for one to two seconds;
7. Slowly return to the starting position.

Perform the exercise 4 sets of 15 repetitions. Rest should be no more than 1 minute.

Calf raise while sitting in the machine

When sitting up on your toes, the load falls on the soleus muscle, which is located under the calf. It needs to be trained. If you have a well-trained soleus muscle, it will push out the gastrocnemius, which in turn will appear larger. The technique is quite simple and does not differ much from the standing version with dumbbells:

1. Set the selected weight on the machine and sit down at it;
2. Keep your back straight;
3. Lower your heels into the lower phase, stretching the muscles;
4. As you exhale, with a powerful movement, rise onto your toes;
5. We fix the peak contraction in the upper phase for 1-2 seconds;
6. Slowly return the ankle to the starting position and continue to perform the specified number of repetitions.

Perform the exercise 3-4 sets of 10 to 20 repetitions. Don't forget that the calf muscles are very durable, so rest for no more than one minute.

Toe press in the simulator

Another very effective exercise for training your calves. The technique of execution is almost no different from the exercises discussed above.

1. Sit on the leg press machine;
2. Carefully press your lower back to the back;
3. Place your toes on the lower edge of the pressing surface;
4. As you inhale, stretch your calves;
5. As you exhale, with an impulse movement, lift your toes;
6. We fixate at the top point for 1-2 seconds;
7. Slowly return the socks to the starting position.

Perform 3-4 sets of 10-15 repetitions, resting no more than a minute.

Exercise "Donkey"

The “Donkey” exercise is one of Arnold Schwarzenegger’s favorite exercises, which was part of his training program for training the lower leg muscles.

1. We are looking for the lucky one who has the honor of being your burden;
2. We rest our hands on a table or bench and tilt our body almost parallel to the floor (do not bend in your back, otherwise there is a chance of injuring your back);
3. Your partner should sit on your lower back;
4. As you exhale, we rise on our toes and freeze for 1-2 seconds;
5. While inhaling, we return to the starting position.

You can place a low platform under the ankle to further increase the amplitude of the exercise and the degree of stretching. We perform 3-4 sets of 10-15 repetitions.

Seated leg raises with emphasis on toes

• Use a specialized machine if you're at the gym, or a bench if you're doing calf exercises at home.
• Sit on a bench and place your toes on a block or step (hold dumbbells on your thighs for added resistance).
• Your knees should be bent at a 90 degree angle. The toes may point straight or be slightly turned inward or outward. The choice depends on which part of the muscle you want to focus on.
• Start lowering your heels toward the floor until you feel a stretch in your calves.
• Then, resting your toes on the elevated surface, raise your heels as high as possible.
• Do 20 reps.

Mistakes when training calves

• Insufficient amplitude. The triceps muscle responds well to strong stretching and maximum contraction. Working through a full range of motion will allow you to utilize the full potential of each exercise. If your ankle joints have limited mobility, it is worth doing ankle exercises;
• Low number of repetitions . Calf training with rep ranges up to 8 will not promote comprehensive calf muscle development. Try to work in the range of 10 to 20 repetitions per set;
• Monotony of training. Lack of changes in training forces the muscles to adapt to them over time. If your workouts no longer bring visible results, you should add new exercises, increase the weight of the weight, the number of repetitions, or reduce the rest time;
• Insufficient training frequency . If the calf muscles continue to progress with one workout per week, then there is no point in adding another training day. If there is no muscle response from 1 workout, then it is advisable to add another day of training;
• A small amount of exercise. Some athletes train their calves with just one exercise. At this rate, you will most likely achieve little. A calf workout should consist of 2-4 exercises.

Video of training calf muscles according to the Arnold Schwarzenegger system

Single leg calf raise

• Stand on a block or step with one foot, placing your body weight on your foot.
• Bend your free leg and place it behind your working leg.
• Begin to lower your heel into the floor, stretching your calf muscle.
• Hold for one second and then lift your heel and push yourself up. Hold the top position for two seconds.
• Do 20 reps.
• Change your working leg.

Recommendations from coaches and athletes

Experienced bodybuilders and fitness trainers advise starting your workouts by warming up your calf muscles. To pump them up, you need to exercise 2-3 times a week, perform repetitions 10 times or more three times with a break of 2-3 minutes. You need to move smoothly, with maximum amplitude. Pros recommend starting with bodyweight training, and then gradually increasing the load using dumbbells or a barbell. It is better to load your calves at the beginning of your workout or devote a separate day to exercises. After exercise, you need to stretch to relieve tension from the muscles.

Anna Moroz, trainer

The Moscow champion in body fitness advises following the following rules when training calves:

1. When performing the exercise while standing, bend your knees slightly to relieve stress on the joint.
2. During exercise, use only the ankle muscles.
3. Do not lower your heels all the way so that the muscles are constantly tense.
4. Perform the exercise with maximum amplitude.
5. Move slowly.
6. Follow the technique, choose the right weight.

You should start your workout with a warm-up and end with stretching.

Effective exercises for women and men

At home, it is quite possible to tighten and pump up your calves. It is enough to exercise twice or three times a week. Athletes can choose any of the exercises presented below, but it is better to alternate them in order to evenly pump the lower leg muscles.

for women and men:

1. Sit on a chair, place a stand under your socks (a thick board, a thick book, a barbell), place dumbbells (up to 3 kg) or a bottle of water on your knees. Smoothly rise on your toes, and then lower yourself below the stand. The back is straight, the body does not move.
2. Do not change position, put a weight on your right leg, rise and fall, as in the previous exercise. Then repeat for the left limb.
3. Rise up, bring your legs together, place the front of your foot on the stand. Smoothly stand on your toes, and then lower yourself below the horizontal line. To increase the load, use dumbbells. To work all muscle groups, change the position of your toes (forward, inward, to the sides). You can also alternately raise and lower your legs.
4. Grasp the back of the chair with your hands and tilt your body forward slightly. Stand on your toes, brace yourself, and then do not lower yourself completely so that the muscles are under tension. The same element can be performed for each leg separately.
5. Stand with your feet slightly narrower than shoulder level, weights in your hands. Squat while rising onto your toes. Make sure your buttocks are pulled back and your back is straight. Stand up smoothly. This element helps to work out the calves, buttocks, and thighs.
6. Walk on your toes with weights in your hands. Make sure your legs are straight at the knees. Walk until you feel a burning sensation in your calf muscles.
7. Jump as high as possible, and after landing, squat down on your entire foot or toes. Then jump out again. Use dumbbells if desired.
8. Squat down, move your buttocks back, then lift your heels off the surface as high as possible, fix it, and lower yourself. Then do it all over again.
9. Stand up, stretch one leg forward, and squat on the other. If it is difficult to keep your balance, then lean your hand against a wall or furniture. Then repeat for the other limb. Dumbbells will help make the task more difficult.

These exercises for the calf muscles for men and women will help tighten and sculpt the back of the lower leg.

Jumping rope is a great exercise for losing weight on your calf muscles. Exercise for 10 minutes to feel a burning sensation in your calves. By exercising regularly, you will not only strengthen your muscles, but also lose weight.

Stairs will help you build your calf muscles. Take some weight in your hands (bags, bottles) and walk, leaning on your toes. You can step over 1 step to work more gluteal and thigh muscles.

We enhance the effect of training and accelerate results

In order for the exercises to quickly bring results, a girl or guy needs to exercise regularly. Before training, you should do a warm-up (move your fingers, pull your toes away from you, towards you, move your feet in different directions, bend and straighten your knees, shake your shins, etc.). It is better to warm up your muscles while lying or standing.

After training, stretch your muscles to relax them. To do this, take a wide step back, lean on your heel, lean forward, try to reach the floor, fixating for 15-20 seconds. Do this for both legs.

To maximize the effect of your training, perform movements in a wide amplitude, move smoothly, and fixate on the highest point. Gradually increase the load, transferring the weight to the big toes. Alternate exercises so that the muscles do not get used to the load. Athletes can select several elements from those described above.

Take a break after training for 1-2 days so that the muscles return to normal and actively grow. You should not exercise through pain, as you will only provoke muscle destruction.

Important! To progress the load, you need to increase the working weight, the number of repetitions, sets, and exercises. The athlete should also reduce the rest time between sets. You need to strive to ensure that each lesson is at least a little more difficult than the previous one.

We quickly build up calf muscles for men and girls: in a week, a month

The scheme for pumping the calf muscles for women and men is practically no different. The only difference is that girls need to use lighter weights than guys.

In order for a girl to quickly tighten the muscles of the back of her lower leg, she needs to perform special exercises, walking up the steps, jumping rope, etc. But it is important to carry out training systematically, gradually increasing the load. When the result is achieved, you can perform maintenance exercises.

Men need more training load. They can use several exercises for 4-8 weeks, the main thing is to perform them correctly, to the point of failure. To pump up a man’s calf muscles, it is recommended to use heavy weights (heavy dumbbells, barbells) and exercise on a machine.

This is interesting! To strengthen the calf muscles, a girl needs to use projectiles from 3 to 5 kg, and experienced athletes - from 8 to 10 kg.

Beginners should remember that there are no complexes for girls or guys that will help make their lower legs massive in a week. To achieve results, you need to train hard for at least 4 weeks. Although a lot depends on heredity: some athletes quickly increase their muscles, while others need to spend at least 2 months.

Springs

Initial position

Stand up straight, keeping your back straight.

Execution technique

Slowly rise onto your toes, trying to raise your heels as high as possible.

Then the exercise is performed with weights. To do this, simply pick up dumbbells. If it is difficult to maintain balance with two dumbbells, train with one, holding the support with the other hand.

As a more challenging version of this exercise, you can perform it by standing up alternately on one leg and then on the other. Also with weights. Perform 3-4 sets of 30 times.

Recommendations

The exercise must be performed slowly.

Features of performing exercises for calves

The calves are naturally resilient and are constantly stressed and used all the time. This is why it is difficult to pump up calves quickly - they grow quite slowly. You will have to study intensively and regularly. To ensure that your classes are effective, follow these recommendations :

• You need to do the exercises regularly - this is the basis of your success.
• Before moving on to the main exercises, warm up your joints and muscles with a short warm-up.
• Once you finish your exercises, do some stretching to help relieve tension. Take a wide step back, place your heel on the floor and lean forward with your entire torso. Stretch this way to each leg for 15-20 seconds.
• To prevent your muscles from getting used to the load and stop developing, alternate different exercises.
• Exercises for calves are quite traumatic, so the muscles need to be given time to rest and recover.
• Movements should be smooth, avoid jerking. Remember that any sudden movement increases the risk of tendon rupture.
• If the program includes aerobic exercise, have it at the beginning of the session.

Top 15: Women with the longest legs in the world

Friedrich Nietzsche once said: “The shortest path in the mountains is from peak to peak, but to do this you need to have long legs.” ZZ Top once sang, “She's got legs and she knows how to use them.” There are many world records for which there are many contenders. Often people desperately fight for the title of the smartest, fastest, funniest person in the world. However, and this may come as a surprise to you, the competition for the title of owner of the longest legs in the world is quite tough and intense. It involves not only models, who, as a rule, have long legs, but also ordinary long-legged women.

There are several women in the world who claim that they have the longest legs. The competition, as we said, is tough because they all have long and beautiful legs. These women have different professions and occupations - from models to teachers - but they all have impressively long legs. Take a look at the 15 women with the longest legs in the world!

15. Anastasia Strashevskaya - 106.68 cm (42?)

Anastasia Strashevskaya has it all: intelligence, beauty and long legs. In 2014, she won the Russian Miss Longest Legs contest. Her legs measure a staggering 106.68cm from heel to hip bone. When she won the competition, she was 18 years old and still a student.

Along with the victory, Anastasia received instant fame and fame, but she promised herself not to let all this interfere with her education. In fact, she always dreamed of practicing law. The girl doesn't let fame go to her head and is only interested in fulfilling her dream of becoming a lawyer.

Anastasia spent part of the prize money on gifts for her parents, and donated the rest to the treatment of children suffering from cancer. Despite her incredibly long legs, she falls just short of the title of having the longest legs in the world.

Despite this, “Miss Longest Legs” Anastasia Strashevskaya has the longest legs in Russia and can rightfully be proud of this fact.

14. Samantha Lawrence - 111.76 cm (44?)

There are only a few gorgeous models in the entire world with incredibly long legs. However, not only models can boast of their long legs, but even math teachers. Samantha Lawrence is a maths teacher from England. Her legs are an impressive length of 111.76 cm, and her height is 185.42 cm (6?1?).

She noticed that her legs were often the object of scrutiny wherever she went, including at her home school. However, it is likely that her long legs may become a distraction for some students during lessons. She may not be a model, but she can easily give any model a run for her money.

Her long, gorgeous legs are often the object of stares and comments from others, just like many of the women on this list. From time to time she faces the difficulty of finding clothes that fit her size. Regardless, her incredible legs made her instantly famous.

13. Nadja Auermann - 111.76 cm (44?)

It is likely that Rod Stewart wrote the song “Hot Legs” about Nadja Auerman.
Of course, Nadya was just a child at the time, so perhaps Rod Stewart can predict the future. At one time, Nadja Auerman set a record as the model with the longest legs, getting into the Guinness Book of Records. She got into the world of modeling after she was noticed in a Berlin cafe. Long legs and incredible beauty helped her become one of the most successful and highly paid supermodels. She walked the runway at shows for Louis Vuitton, Prada and Versace. In addition, she participated in advertising campaigns for brands such as H&M, Valentino and Dolce & Gabbana.

These gorgeous German legs measure an impressive 111.76 cm in length, while Nadja Auermann's height is 180.34 cm. Her long legs have greatly helped her career, and she has appeared on the covers of glossy magazines such as Elle, Vogue and Esquire.

Nadja Auerman no longer holds the record for the longest legs, but her impressively long legs are still the stuff of legend.

12. Dong Li - 114.3 cm (45?)

Dong Li has very long legs, and every Chinese model dreams of the same. She is a model from China who is called "tui, tui", which means "long legs" in Chinese. Dong Li has the longest legs in China, measuring an impressive 114.3cm long and 180.34cm tall.

Dong Li rose to fame after appearing on the TV show Supermodel. She wanted to get into modeling from a young age, but her parents convinced her not to pursue a modeling career until she had completed her education. She received a pedagogical education, and after graduating from university she began to conquer the world of fashion.

Dong Li participated in a modeling competition in Beijing, after which her career began. Her legs are among the longest and most famous in the world, but Dong Li falls short of the world record. Be that as it may, she is the owner of the longest legs in China.

11. Monika Wiktorowicz - 116.84 cm (46?)

Monika Viktorovich has the longest legs in Scotland. They have an impressive length of 116.84 cm from the pelvic bone to the heel. Her height is an incredible 185.42 cm, and she visibly towers over the people around her. Monica admits that in her youth she hated her long legs and faces difficulties when shopping for new clothes.

In fact, she didn’t really like her legs, and once said: “Only now, in my twenties, have I come to appreciate my legs. People always immediately look down to see what heels I'm wearing, but they're always just sneakers." Her current boyfriend is the same height as her, but she once dated a guy who was 195.58 cm (6'5?) tall. She wanted to understand what it was like to date someone taller than her, but she didn't like feeling short. She thinks her current boyfriend is perfect for her. Monika Viktorovich attracts a lot of looks when she appears in public places, but she has long been accustomed to this.

10. Ana Hickmann - 118.11 cm (46.5″)

Ana Hickmann's legs are so long that people on the street often stop to stare at her. Her long legs help her well in her modeling career, once making her an instant celebrity.

She has appeared on the covers of the world's most famous glossy magazines, including Brazilian Vouge, Elle and the Brazilian edition of Sports Illustrated Swimsuit. However, her special pride is her incredibly long legs.

Her legs measure an impressive 118.11 cm (46.5″) and she once held the Guinness Book of World Records as the model with the longest legs. She also hosts a Brazilian daytime program called Programa da Tarde.

She also has her own cosmetic line of clothing and cosmetics. Maxim magazine twice included her in the “Top 100 Sexiest Women on the Planet.” Her legs have brought her a significant amount of fame and attention.

9. Alexandra Robertson - 119.38 cm (47″)

British model Alexandra Robertson has stunning legs measuring 119.38 cm in length. Representatives from different countries are competing for the title of the owner of the longest legs in the world, and Alexandra represents the UK in this competition. At 23 years old, Robertson towers over the rest of the crowd at 185.42 cm (6'1″).

She learned the basics of an acting career in musical theater and worked as a model at the same time. Like many of the women on this list, she has a hard time finding clothes that fit her size. Some of the women listed here admitted that sometimes their height interferes with their personal lives and new acquaintances.

Luckily for Alexandra Robertson, she found a boyfriend who is just an inch (2.54 cm) shorter than her. Her 182.88 cm tall boyfriend has forbidden her to wear heels when they go out together. Alexandra Robertson would like to have the title of owner of the world's longest legs, but she falls a little short of the record.

8. Brooke Banker - 119.38 cm (47″)

Brooke Banker may not have the longest legs in the world, but she is likely the longest legged woman in New York. Her gorgeous legs measure 119.38 cm from hip bone to heel. She definitely has to be one of those competing in the world's longest legs competition.

She played on the Penn State University volleyball team, but that shouldn't surprise anyone. Her whole life directed her towards the modeling business, but she was more involved in sports. However, Brooke later decided to try herself as a model and fell in love with this profession.

Life isn't so easy for Brooke, who has little difficulty finding clothes to wear, which is a common problem for the women on this list. Her current goal is to become a television morning talk show host.

She struggled with her height while she was in school, but now realizes that it is actually a gift. She once said, "When I was in high school, I would have preferred to be 5'10" rather than 180. But my height helped me play volleyball at a high level and pursue a modeling career."

7. Dji Dieng - 122.94 cm (48.4?)

Ji Dieng's legs are so long and famous that it wouldn't be surprising if someone wrote a song about them someday. At one point she held the record for the longest legs in the world, and she certainly has some of the longest legs in the modeling business. Ji Dieng is a supermodel with impressively long legs measuring 122.94 cm.

She has worked as a model in different parts of the world, including France, Italy and America. She has participated in numerous advertising campaigns for brands such as Coca-Cola, MAC and Nokia. She does a lot of charity work and works to raise awareness about breast cancer and AIDS.

Her incredibly long legs are the object of constant attention and stares whenever she appears in public places. However, she realizes that her long and impressive legs are one of her best features. She has appeared on the covers of several glossy magazines such as Vanity Fair, Glamor and GQ. Ji Dieng has some of the most legendary legs in the world.

6. Lauren Williams - 124.46 cm (49?)

There's a popular saying in Texas: "Everything is big in Texas," and Lauren Williams is clear proof of that. She can lay claim to the title of having the longest legs in Texas and, at the same time, in America. Lauren Williams' legs are an incredible 124.46 cm from hip to heel.

Her long legs helped her attract a lot of attention and become a model. In fact, when Lauren goes out, she is the subject of stares and comments about her legs. In addition to working in the modeling business, she also teaches at a children's center. Despite everything, she lives a very ordinary life and finds it funny that her legs have brought her fame.

In 2015, Lauren Williams appeared in an episode of the popular TV show Live with Kelly & Michael, where her leg length was measured. Kelly Ripa's height was 160 cm, while only Lauren's legs were 124.46 cm. Lauren Williams had the title of owner of the longest legs in America until she was surpassed by another competitor.

5. Holly Burt - 125.73 cm (49.5″)

Holly Burt is another contender for the title of owner of the longest legs in America. She has impressive legs measuring 125.73 cm long with a height of 195.58 cm (6?5?). As Holly grew up, she was constantly teased and called giraffe and other mean names.

It is likely that these people now really regret teasing her. Her long legs served her well, and she worked in the modeling business. Holly is studying to become a graphic designer and plans to focus solely on her studies for a while. The girl plans to one day return to her modeling career.

She also admits that there are certain difficulties in finding suitable clothes and sometimes has difficulty fitting into some cars. She once went on a trip with her boyfriend in his Mini Cooper and called it the worst experience of her life.

Holly Burt moved to New York for her studies and admits that it's a great city for tall, single women because it's full of hot, tall, single men. Holly Burt briefly held the longest legs in America before she lost the title.

4. Adriana Karembeu - 125.73 cm (49.5?)

At one time, model Adriana Karambeu (better known as Adriana Sklenarikova) could lay claim to the title of owner of the longest legs in the world. In fact, she was included in the Guinness Book of Records as the model with the longest legs in the world. Her legs measure an impressive length of 125.73 cm with a height of 185.42 cm.

She was born in Slovakia, but lives in Paris (France). She initially intended to pursue a career in medicine, but then discovered the world of modeling. She was a Victoria's Secret Angel and also worked with many other fashion brands. She also appeared in the French version of the TV show Dancing with the Stars.

In 2009, she received the Vienna Fashion Award in the “Style Icon” category. She also starred in several French films. Her incredibly long legs are often considered one of her best features as a model. She no longer holds the record for the longest legs, but they continue to attract increased attention to her.

3. Chase Kennedy - 129.54 cm (51?)

24-year-old Chase Kennedy is another leggy beauty who can lay claim to the title of having the longest legs in America. She can give Laura Williams and Holly Burt a run for her money. Her impressive long legs are 129.54 cm with a height of 195.58 cm (6?5?). In fact, she is only 2.29 (0.08′) cm away from the world record.

Chase Kennedy is from California. She worked as a model for some time. With legs like hers, it's impossible not to become a model. However, her height sometimes slowed down her career a little, and the girl was often not allowed to participate in shows because she was taller than everyone else. However, her long legs got her a significant amount of attention, and Chase even appeared in an episode of CBS's The Insider.

She has achieved great success in the modeling business in New York and Europe. In addition, several articles have been written about her in such reputable publications as the Daily Mail, the Mirror and the New York Post. Her long legs have helped her in her modeling career, but she also has many other interests. The girl enrolled in courses on administration in the field of tourism and recreation (Recreation, Park & ​​Tourism Administration).

2. Caroline Arthur - 130.81 cm (51.5?)

Caroline Arthur's legs are so long and famous that they even attracted the attention of the world famous Beatle George Harrison. Caroline Arthur is a former model from Australia who has the longest legs in her country. In addition, she believes that she could compete for the title of the longest-legged woman in the world.

Her leg length is an impressive 130.81 cm, which is very close to record holder Svetlana Pankratova. Carolyn's height is 187.96 cm, and she constantly catches gazes when she is in public places. However, her legs are both an asset and not so much for her.

She walked in many fashion shows due to her height, but was also told that her legs did not meet Australian beauty standards. She once said: "I was told I was too tall for Australian beauty standards and couldn't model outfits because they just didn't fit me."

During her modeling career, she caught the attention of George Harrison. Their meeting one evening ended with a dance, but Caroline did not know at all that she was dancing with the famous Beatle.

Caroline said she would like to have her legs officially measured because she believes she could lay claim to the title of having the longest legs in the world.

1. Svetlana Pankratova - 131.83 cm (51.9?)

Svetlana Pankratova is currently listed in the Guinness Book of Records as the owner of the longest legs in the world. Her incredibly long legs are a whopping 131.83 cm from heel to hip bone. Her height is an impressive 195.58 cm and her shoe size is 46. Svetlana was born in Russia, but lived in Spain for some time.

She has always been an all-around standout on the Virginia Commonwealth University basketball team, which is not surprising given her long arms and legs. Svetlana set several basketball records while at university, including most goals scored in a single season, most blocked shots, and most blocked shots in a season. And, of course, she set the record for the longest legs in the world too.

Svetlana has since returned to Virginia, where she married a local man and took a job as an assistant coach for the women's basketball team.

Svetlana Pankratova attracts a lot of attention thanks to her long legs. People often stare at her when she goes out, but she is already used to such looks and increased attention.