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Gastrocnemius腓肠肌

Legs · Superficial (L1) · Posterior · 4 exercises

Function

The two-headed 'diamond' at the surface of the calf: plantar flexion plus assistance in knee flexion. Fast-twitch dominant — it decides jumping explosiveness and is the main target of standing calf raises.

Best Exercises & Form Cues

• Standing Calf Raise

  Equipment

  Standing calf machine/Smith

  Sets & Reps

  4 sets × 12-20 reps · rest 60 s

  How to do it

  Knees straight (gastrocnemius position); sink the heels for a full 1-second stretch at the bottom, rise to the highest point and squeeze; knees never bend.

  Common mistakes

  Bending the knees to cheat, fast bouncy reps, half range

• Donkey Calf Raise

  Equipment

  Bodyweight/donkey calf machine

  Sets & Reps

  4 sets × 15-20 reps · rest 60 s

  How to do it

  Hinge 90° at the hips and brace; knees straight, balls of the feet on a step edge; full stretch at the bottom, full squeeze at the top.

  Common mistakes

  Bending the knees (turns it into soleus work), bouncy reps

• Jump Rope

  Equipment

  Jump rope

  Sets & Reps

  3-5 sets × 45-60 s

  How to do it

  Land on the balls of the feet with slightly bent knees; turn the rope with the wrists (not the arms); keep springy ankles; steady rhythm, steady breathing.

  Common mistakes

  Swinging with the whole arm, heavy flat-footed landings, jumping too high and wasting energy

• Frog Jump

  Equipment

  Bodyweight (weighted vest optional)

  Sets & Reps

  3-4 sets × 5-8 reps · rest 2 min

  How to do it

  From a squat with arms swung back, explode through hip, knee and ankle to jump forward; land softly and immediately absorb into the next jump; forefoot landing; torso braced throughout.

  Common mistakes

  Knees caving on landing (knee-injury risk), jumping to failure with broken form, hard unyielding ground

Stretching & Recovery

• Lunge against wall (rear knee straight)
• Heel drop off a step

Other muscles in the Legs

Sartorius · Tensor Fasciae Latae · Rectus Femoris · Vastus Lateralis · Vastus Medialis · Tibialis Anterior · Fibularis Group · Adductor Group · Vastus Intermedius · Biceps Femoris · Semitendinosus · Semimembranosus · Soleus