How to Exercise the Gastrocnemius

When it comes to the gastrocnemius muscle, you may not know what muscle it is. In fact, the gastrocnemius muscle is the muscle of our calf. The calf muscle is directly related to the muscles and strength of our legs. It is also a part that we need to exercise during normal exercise. There are many ways to exercise it, but we just need to find a method that suits us. So, how to exercise the gastrocnemius muscle? Let’s take a look at it together.

1. Donkey-style bell training:

Target muscles: Gastrocnemius, soleus.

Synergistic muscles:foot muscles.

Starting position: Stand with your feet apart, heels hanging in the air, upper body bent forward parallel to the ground, arms straight on the end of a bench or fixed support.

Action process: The training partner rides on the back of the practitioner's buttocks, straightens the legs, lifts the heels, and contracts the gastrocnemius until it reaches the top.

Peak contraction state. Then slowly return to the starting position.

Action essentials: Try your best to raise your heels to the highest point, and pause at the "peak contraction" position for 1-2 seconds.

Breathing method: Raise your heels and inhale. Return to the original position and exhale.

Easy mistakes: lowering your head and slumping your waist.

Coach's Tip: Heel raises are the best exercise for growing calf muscles.

2. Standing Barbell Calf Raise:

Target muscles: Gastrocnemius, soleus.

Synergistic muscles:foot muscles.

Starting position: Stand with your feet parallel to each other and shoulder-width apart, heels in the air, and hold a barbell on your shoulders with both hands.

Action process: Straighten your legs, lift your heels, and contract your gastrocnemius until you reach peak contraction. .Then slowly return to the starting position.

Action essentials: Try your best to raise your heels to the highest point, and pause at the "peak contraction" position for 1-2 seconds.

Breathing method: Raise your heels and inhale. Return to the original position and exhale.

Easy mistake: looking down at the ground.

Coach's Tip: To increase the effect of the exercise, you can place weight plates on the front of your feet.

Through the above introduction, we now know how to exercise the gastrocnemius muscle. These are also two effective ways to exercise the gastrocnemius muscle in normal times. The only thing we need to pay attention to when exercising is that the movements must be correct, and then we must persist in exercising for a long time. The gastrocnemius muscle is also an important group of muscles that require our attention.