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Training your calf muscles—which are comprised of the gastrocnemius (the muscle that flexes the knee and foot) and the soleus (attaches the knee and heel and responsible for standing and walking ...
The calf (pl.: calves; Latin: sura) is the back portion of the lower leg in human anatomy. [1] The muscles within the calf correspond to the posterior compartment of the leg. The two largest muscles within this compartment are known together as the calf muscle and attach to the heel via the Achilles tendon.
Major variants: reverse ~ (curling the pelvis towards the shoulders), twisting ~ or side ~ (lifting one shoulder at a time; emphasis is on the obliques), cable ~ (pulling down on a cable machine while kneeling), sit-up ~ (have [chest] touch your knees), vertical crunch (propping up to dangle legs and pulling knees to the [ chest] or keeping ...
1. Bridge With Squeeze. How to: Lie faceup with legs bent and feet flat and hip-width apart, a pillow, small ball or yoga block between knees. As you exhale, think about “lifting” PF as you ...
Muscles targeted: Core, legs, glutes, back How to: Keep your legs in the wide squat position, but turn the toes in so that they are parallel facing forward. Hinge at the hips, pressing the butt ...
Several effective exercises target the muscles in the lower leg, including the calves, tibialis anterior, and other supporting muscles. Calf raises are a foundational exercise: standing with feet hip-width apart, you raise your heels off the ground and lower them back down, effectively strengthening the gastrocnemius and soleus muscles.
Bridging exercises are done with a flexed knee to lessen the stretch on the hamstring (a knee flexor) and focus the hip extension work on the gluteus maximus. In that same respect, the reduced knee flexion makes plantar flexion work comparable to a seated calf raise, due to the lessened stretch on the gastrocnemius (like the hamstring, also a knee flexor).
Lifting up into this position teaches the back to work together in tandem, with the shoulders lifting the arms and the glutes, hamstrings and muscles of the back working to lift the legs. Lie on ...