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.
Targeting your gastrocnemius, use the standing dumbbell one-leg calf raise to fix contralateral size and strength differences in your calve muscles.
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.
Learn the two ways in which you can perform the Jefferson squat, a compound lower-body exercise that targets your gluteus maximus and quadriceps.
Target and build your hamstrings with the kneeling leg curl, an isolation pull exercise. Your gastrocnemius, gracilis, sartorius, and popliteus act as...
As with the dumbbell squat, you can use the cable squat as your primary quad-dominant exercise if the barbell squat is too hard on your lower back.