Tag: gastrocnemius

Smith machine squat

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.

Trap bar farmer’s walk

The trap bar farmer's walk is a great whole-body exercise for improving functional fitness, enhancing unilateral leg strength, and boosting overall strength.

Trap bar deadlift

The trap bar deadlift is great for building glutes, legs, back and forearms; strengthening the core; improving functional fitness; and developing strength.

Dumbbell box squat

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.

Prone hack machine calf raise

The prone hack machine calf raise is an isolated pushing exercise that targets the gastrocnemius, while the soleus acts as a synergists.

Barbell step-up

Use the barbell step-up to develop balance, coordination, core strength, and unilateral lower body strength.

Barbell front box squat

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.

Inverse leg curl

The inverse leg curl (aka bodyweight or Nordic hamstring curl) is useful for working your hamstrings in the absence of a leg-curling machine.

Stability ball leg curl

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.

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