Tag: gastrocnemius

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.

Dumbbell leg curl

The dumbbell leg curl is useful for working your hamstrings when you don't have access to a leg curl machine. Learn how to make it as effective as possible.

Jefferson squat

Learn the two ways in which you can perform the Jefferson squat, a compound lower-body exercise that targets your gluteus maximus and quadriceps.

Kneeling leg curl

Target and build your hamstrings with the kneeling leg curl, an isolation pull exercise. Your gastrocnemius, gracilis, sartorius, and popliteus act as...

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