Gastrocnemius Workout Exercises Anatomy

This is a complete list/menu of Gastrocnemius exercises for men or women. If you need to discuss how to perform these Gastrocnemius exercises please post them in our Exercise Forum under the heading of the exercise.

Gastrocnemius Workout Exercise Links Muscle Menu

Gastrocnemius Isolation Exercises
Gastrocnemius Compound Exercises
Dumbbell Gastrocnemius Exercises
Barbell Gastrocnemius Exercises
Cable Gastrocnemius Exercises
Ball Gastrocnemius Exercises
Calisthenics Gastrocnemius Exercises
Machine Gastrocnemius Exercises
Gastrocnemius Exercises / Muscle Forum Discussions
Gastrocnemius Workout and Exercise Programs

Picture

Name of Exercise

Muscle Groups

Snatch- Gastrocnemius Exercise: Begin the "Snatch" exercise by standing comfortably with bent knees, arms outside your knees, flat feet, back straight, head up, and the toes pointed slightly outward. Start...

Butt, Gluteus Maximus, Rectus Femoris, Thigh, Deltoids, Gastrocnemius, Back, Quadricep, Shoulder, Shoulders, Calf, Compound, Core Strength, Upper Body, Lower Body,

Calf Raises on Leg Press Machine- Gastrocnemius Exercise: This exercise is an alternate if your gym does not have a calf machine. Begin the machine calf raise by pressing up the weight with your feet firmly on the platform. (WARNING:...

Calf, Calves, Gastrocnemius, Machine, Isolation, Lower Body,

Dumbbell Calf Exercise Ball Raises- Gastrocnemius Exercise: This dummbell calf raise exercise can be performed by sitting on a ball with your knees at a 90 degree bend. Now raise your heels using your calves to push off until you are at a ...

Calf, Gastrocnemius, Dumbbell, Exercise Ball, Stability Ball, Swiss Ball, Isolation, Lower Body, Freeweight, Home,

Dumbbell Calf Raises with Exercise Ball- Gastrocnemius Exercise: Begin the dumbbell calf exercise ball raises by putting a stability ball infront of your chest holding onto dumbbells. Now lean against the ball and extend upwards with your calf ...

Calf, Gastrocnemius, Isolation, Exercise Ball, Dumbbell, Freeweight, Stability Ball,

Donkey Calf Raises- Gastrocnemius Exercise:
Place your toes on the edge of a block and lean forward onto a bench or table for support. Have a partner sit across your hips to provide resistance (make sure they are not pl...

Calf, Gastrocnemius, Isolation, Legs, Machine, Lower Body,

Seated Calf Raises- Gastrocnemius Exercise:
Sit on the machine with your thighs underneath the pads with your toes on the bottom pad. Lower your heels as low as you can and then raise them as high as you can. Repeat.

Calf, Gastrocnemius, Soleus, Isolation, Legs, Machine, Lower Body,

Standing Calf Raises- Gastrocnemius Exercise: While standing (as shown) or sitting in the machine, lower the weight until you feel your calves stretch. Then push the weight back up feeling your calves flex at the top of the e...

Gastrocnemius, Soleus, Calf, Isolation, Machine, Lower Body,

Clean and Jerk- Gastrocnemius Exercise: Clean: Start in a bent over position with your knees slightly bent and feet shoulder width apart. Grip the bar just wider than shoulder width. Pull the bar off the ground keeping...

Gluteus Maximus, Calf, Hamstring, Butt, Booty, Quadricep, Shoulder, Shoulders, Rectus Femoris, Thigh, Erector Spinae, Deltoids, Trapezius, Triceps, Gastrocnemius, Biceps Brachii, Barbell, Lower Body, Upper Body,

Walking Lunges- Gastrocnemius Exercise: To begin a walking lunge stand upright with or without weights in your hands. Now take a lunge forward while never letting your knee go 'over' your toe. Once at the bottom of the...

Legs, Rectus Femoris, Thigh, Hamstrings, Quadricep, Calf, Gastrocnemius, Compound, Dumbbell, Lower Body,

Jump Squat- Gastrocnemius Exercise: To perform the dumbbell Jump Squat grab light dumbbells and put them at your side. Next, proceed into a squat position with your thighs level with the ground. Explode up pushing ...

Lower Body, Quadricep, Hamstrings, Butt, Gluteus Maximus, Rectus Femoris, Calf, Gastrocnemius, Dumbbells, Freeweight,

Power Clean (Hang Clean)- Gastrocnemius Exercise: Start by standing as shown with the barbell at your knees. Space your feet shoulder width apart with your head up. Lift the bar powerfully using mostly your legs and calves while s...

Thigh, Legs, Back, Back, Latissimus Dorsi, Rhomboids, Gastrocnemius, Calf, Compound, Upper Body, Lower Body,

Step Ups- Gastrocnemius Exercise: Start by looking at a bench infront of you and begin by lifting your any leg and then step-up onto the bench. You can either return to the starting position or lift the opposing l...

Thigh, Legs, Hamstrings, Compound, Calves, Calf, Gastrocnemius, Compound, Dumbbell, Lower Body,

Gastrocnemius Muscle Anatomy and Overview

calf, calves, lower leg, Gastrocnemius, Lower Body, gastrocs anatomy picture

The gastrocnemius (calf) has two heads. The medial head and lateral head.

Gastrocnemius Function

The function of the gastrocnemius is ankle plantar flexion and knee flexion.

Gastrocnemius Origin

The origin of the gastrocnemius attaches to the posterior medial condyle on the femur.

Gastrocnemius Insertion

The calf inserts onto the achilles tendon on the calcaneous.

Gastrocnemius Training

The calf can be trained more often than other muscles but keep at least 24-48 hours of rest between heavy training.

Gastrocnemius Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Gastrocnemius' are: calf, calves, lower leg, Gastrocnemius, Lower Body, gastrocs

What if I have fatty Gastrocnemius? What exercises can I do to reduce fat on my Gastrocnemius muscle?
Spot reducing is the idea that you can lose fat from a specific area of your body by performing exercises targetting that area. You cannot spot reduce (with the exception of liposuction), but you can: Follow six rules to nutrition, incorporate HIIT and complete a ciruit training program 4-5 days a week to reduce your overall body fat and eventually reduce the fat in your Gastrocnemius. In other words, specifically exercising yourGastrocnemius will not directly decrease the overall fat around the muscle. Also if you are suffering from muscle cramps, please read about what causes muscle cramps.

What can I do for Gastrocnemius Pain?

Gastrocnemius pain can be caused by many things:

1. A strained/pulled muscle, tendon or ligament from too much exercise or improper lifting.
2. A torn muscle, ligament or tendon from improper lifting, exercising or stretching.
3. Overuse of the Gastrocnemius muscle.
4. There may also be an underlying cause which you should seek medical advice.

Note: If pain in your Gastrocnemius muscle persists please consult a doctor immediately.

Gastrocnemius Cardiovascular Exercises

Picture	Name of Cardiovascular Exercise	Muscle Group
	Swimming	Chest, Back, Triceps, Biceps, Deltoids, Rectus Femoris, Biceps Femoris, Gastrocnemius (Shoulder, Quadriceps, Hamstrings, Calf, Arms)
	Hockey	gluteus maximus, rectus femoris, biceps femoris, serratus anterior, biceps brachii, gastrocnemius (Quadriceps, Hamstrings, Legs, Butt, Calf)
	Stepper	Rectus Femoris , Gluteus Maximus , Hip Flexors , Gastrocnemius ,biceps femoris (Quadriceps, Hamstrings, Legs, Butt, Calf)
	Rowing Ergometer	Rectus Femoris , Gluteus Maximus , Rhomboids , Brachialis , Latissimus Dorsi ,Biceps Brachii ,Biceps Femoris, Gastrocnemius (Back, Arms, Legs)
	Shuttle Run	Rectus Femoris, Gastrocnemius, Biceps Femoris, Hip Flexors (Quadriceps, Calf, Hamstrings, Butt, Legs)
	Treadmill	Rectus Femoris, Gluteus Maximus, Bicep Femoris, Hip Flexors, Gastrocnemius (Legs, Butt, Quadriceps, Hamstrings, Calf, Thigh)
	Recumbent Bike	Rectus Femoris, Gluteus Maximus, Hip Flexors, Biceps Femoris, Gastrocnemius (Legs, Butt, Quadriceps, Hamstrings, Calf, Thigh)

Gastrocnemius
Plyometric Exercises

Image	Name of Plyometric	Muscle Group
	One Foot Box Jumps: Start on one side of the box/bench/whatever with one leg off the ground, then squat down and jump over the box/bench/whatever landing on the same foot. This exercise is slightly d...	Gastrocnemius, Rectus Femoris, Biceps Femoris, Gluteus Maximus (Legs, Butt, Thigh, Quadriceps, Hamstrings)
	Side Box Jumps: Start on one side of the box/bench/whatever in a squat position. Jump up pushing off horizontally while tucking your knees into your chest. Land with two feet on the other side o...	Rectus Femoris, Biceps Femoris, Gluteus Maximus, Gastrocnemius (Legs, Butt, Thigh, Quadriceps, Hamstrings)
	Jump Rope: Start with a skipping rope and jump while the rope is going underneath your feet. Visit http://www.erso.org/ for a complete description of how t...	Rectus Femoris, Gluteus Maximus, Biceps Femoris, Gastrocnemius, Forearm Flexors (Legs, Butt, Quadriceps, Hamstrings)
	Double Knee Jumps: Start by standing in a squat position. Jump up with two feet while tucking your knees into your chest. Return to the starting position. This exercise is VERY important for most ...	Thigh, Biceps Femoris, Gluteus Maximus, Gastrocnemius (Legs, Butt, Thigh, Quadriceps, Hamstrings)
	Double Stair Jumps: Start by standing infront of a set of stairs in a squat position. Jump with two feet bringing your knees to your chest while jumping to the stairs infront of you. Repeat this proce...	Thigh, Biceps Femoris, Gluteus Maximus, Gastrocnemius (Legs, Butt, Thigh, Quadriceps, Hamstrings, Calf)

Gastrocnemius Stretches and Flexibility Exercises

Image	Name of Stretch/Flexibility Exercise	Muscle Group
	Calf Stretch: This is very important for running. - Stand with your hands against the wall -Lunge one leg back -Bend your front leg until you feel the stretch in your calf....	Gastrocnemius, Soleus, Calf (Isolation), Lower Body

Date Added	Comment
6/6/2006 By:More gastrocnemius info	The Gastrocnemius muscle is more commonly known as the calf muscle. Its purpose is to plantar flex the foot (pointing the toes down). The most commonly used exercises to train the gastrocnemius muscles are standing calf raises, seated calf raises, and donkey calf raises.

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