Gastrocnemius Workout Exercises

All Exercises -> Gastrocnemius

(6) - Isolation (4) - Compound (5) - Dumbbell (1) - Barbell (2) - Ball (4) - Machine


Gastrocnemius Muscle

calf, calves, lower leg, gastrocnemius, lower body, gastrocs Muscle AnatomyThe gastrocnemius (calf) has two heads. The medial head and lateral head.
Function
The function of the gastrocnemius is ankle plantar flexion and knee flexion.
Origin
The origin of the gastrocnemius attaches to the posterior medial condyle on the femur.
Insertion
The calf inserts onto the achilles tendon on the calcaneous.
Training
The calf can be trained more often than other muscles but keep at least 24-48 hours of rest between heavy training.

Exercises

PictureName of Exercise
SnatchSnatch 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...
Calf Raises on Leg Press MachineCalf Raises on Leg Press Machine 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:...
Dumbbell Calf Exercise Ball RaisesDumbbell Calf Exercise Ball Raises 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 ...
Dumbbell Calf Raises with Exercise BallDumbbell Calf Raises with Exercise Ball 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 ...
Donkey Calf RaisesDonkey Calf Raises
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...

Seated Calf RaisesSeated Calf Raises
1. Sit on the machine with your thighs underneath the pads and with your toes on the bottom pad.
2. Lower your heels as low as you can (for a full range of motion).
3...
Standing Calf RaisesStanding Calf Raises 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...
Clean and JerkClean and Jerk 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...
Walking LungesWalking Lunges 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...
Jump SquatJump Squat 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 ...
Power Clean (Hang Clean)Power Clean (Hang Clean) 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...
Step UpsStep Ups 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...



Cardiovascular

PictureName of Cardiovascular Exercise
SwimmingSwimming:Swimming is an excellent cardiovascular/muscular defining exercise. Swimming is a great rehab exerc...
FootballFootball:American football is america's most popular sport and involves high intensity exercise for usually a...
GolfGolf:Golf is the most popular sport for people over the age of 40 and is growing rapidly. This social wa...
BoxingBoxing:This is definitely one of the most intense cardiovascular exercises known to man. Boxing must be in...
AerobicsAerobics:Aerobics is the most popular aerobic exercises performed mostly by women. There are many different...
HockeyHockey:Hockey is a great sport that can be played by just about anyone at any age. Performance recommendat...
SkiingSkiing:Skiing is an incredible cardiovascular workout that is usually around 5-10 minutes of instense squat...
StepperStepper:This exercise was made popular by the popular myth of spot reducing (you cannot lose the fat ...
Rowing ErgometerRowing Ergometer:This piece of equipment is an excellent back workout. However, proper form is required. ...
Shuttle RunShuttle Run:To begin this exercise stand in the middle of two lines. In this example we will use the 0, 20 and ...
TreadmillTreadmill:This is the most popular cardiovascular exercise. Due to the impact on the knees and other joints, ...
Running or JoggingRunning or Jogging:Jogging is probably one of the most popular exercises in the world and with good reason. It is as i...
Biking or CyclingBiking or Cycling:Biking or cycling is a tremendous cardiovascular workout and requires very little equipment which mo...
WalkingWalking:While intense walking is a good aerobic exercise it is probably more used as a weight loss tool than...
Housework or CleaningHousework or Cleaning:While most people wouldn't call this a cardiovascular exercise, it certainly is one. Cleaning the h...
DancingDancing:Dancing is an excellent cardio workout that can be done by anyone at any level....
Recumbent BikeRecumbent Bike:This exercise is very popular for people who do not want to jog and run. Make sure to adjust the se...

Plyometric

ImageName of Plyometric
One Foot Box Jumps - Plyometric ExerciseOne Foot Box Jumps: Start on one side of the box/bench/whatever with one leg off the ground, then squat down and jump ov...
Side Box Jumps - Plyometric ExerciseSide Box Jumps: Start on one side of the box/bench/whatever in a squat position. Jump up pushing off horizontally w...
Jump Rope - Plyometric ExerciseJump Rope: Start with a skipping rope and jump while the rope is going underneath your feet. Visit Double Knee Jumps - Plyometric ExerciseDouble Knee Jumps: Start by standing in a squat position. Jump up with two feet while tucking your knees into your che...
Double Stair Jumps - Plyometric ExerciseDouble Stair Jumps: Start by standing infront of a set of stairs in a squat position. Jump with two feet bringing your k...

Stretches and Flexibility

ImageName of Flexibility Exercise
Calf Stretch - StretchCalf Stretch: This is very important for running.
- Stand with your hands against the wall
-Lunge one le...

Forum Discussions


Abdominals/ChestI'm real fat in the midsection and I have man-breasts that looks hella nasty. I try doing pushups and benching while hanging in a slanted position which works your chest (Decline Press), but it doesn't get any smaller/flatter. It just feels hardened....
Gastrocnemiusdo you have information on the gastrocnemius?...
 
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