The Smith machine squat will allow you to safely squat a heavy weight in the absence of a spotter. Just make sure that you use the safety pins.
Tag: gastrocnemius
The trap bar farmer's walk is a great whole-body exercise for improving functional fitness, enhancing unilateral leg strength, and boosting overall strength.
The trap bar deadlift is great for building glutes, legs, back and forearms; strengthening the core; improving functional fitness; and developing strength.
Activating your knee flexors, especially your hamstrings, the assisted inverse leg curl with lat pull-down machine can be dangerous.
Use the dumbbell box squat to eliminate the stretch reflex, making the exercise more difficult and allowing you to overload your muscles with less weight.
The prone hack machine calf raise is an isolated pushing exercise that targets the gastrocnemius, while the soleus acts as a synergists.
Use the barbell step-up to develop balance, coordination, core strength, and unilateral lower body strength.
If you don't have access to a leg curl machine, try the inverse leg curl on lat pull-down machine, an isolated pull exercise that targets your hamstrings.
Use the barbell front box squat to strengthen your front squat strength. It's also useful if you have knee problems, as it requires less weight.
The inverse leg curl (aka bodyweight or Nordic hamstring curl) is useful for working your hamstrings in the absence of a leg-curling machine.
Use the stability ball leg curl to work your hamstrings in the absence of a leg-curling machine. To make it more difficult, perform it with one leg.
Use the machine seated one-leg calf raise, a unilateral isolation exercise, to fix differences in the size and strength of your calf muscles.
![Exercise name: Smith machine squat
Exercise type: Compound push
Target muscles:Â Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius [deep], Rectus Femoris)
Synergists:Â Gluteus Maximus, Adductor Magnus, Soleus
Dynamic stabilizers:Â Hamstrings, Gastrocnemius
Important stabilizers (not highlighted):Â Erector Spinae, Rectus Abdominis, Obliques
Detailed instructions and videos on my website, weighttraining.guide.
NOTES
The Smith machine squat will allow you to safely squat a heavy weight in the absence of a spotter. Just make sure that you use the safety pins.
Although great for allowing you to safely squat heavy weights, this exercise is not as beneficial as is the barbell squat because the latter recruits more stabilizer muscles and helps to improve your balance and coordination.
Keep your feet flat and your torso upright.
Keep your feet and knees pointing in the same direction.
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![Exercise name: Trap bar farmer's walk
Exercise type: Compound pull
Target muscles:Â None; see synergists and important stabilizers
Synergists:Â Gluteus Maximus, Hamstrings, Quadriceps (Rectus Femoris, Vastus Medialis, Vastus Lateralis, Vastus Intermedius [deep]), Adductor Magnus, Soleus, Gastrocnemius
Important stabilizers:Â Wrist Flexors, Trapezius, Levator Scapulae, Rhomboids, Erector Spinae, Rectus Abdominis, Obliques
Detailed instructions and videos on my website, weighttraining.guide.
NOTES
This is a fantastic exercise for strengthening your grip; building your forearms; developing the strength and stability of your core; overloading your back, glutes, forearms, and legs; improving your functional fitness; enhancing the unilateral strength and fitness of your legs; and boosting your overall strength.
Walk slowly, in a straight direction. Do not turn while holding the trap bar as you may damage your knees.
Breathe normally as you walk.
If you want a deeper lift, turn the bar upside down and use the lower handles.
Download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 Visit weighttraining.guide/ebook. Link in bio.
The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more.
Visit weighttraining.guide/ebook. Link in bio.
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