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Learn calf muscle anatomy and the best calf exercises for your leg workout to improve strength, balance, stability and to run faster, according to a personal trainer.
The legs are made up of the glutes, quads, hamstrings, hips, adductors, abductors and calves. These are the best leg exercises for strength using bodyweight.
Try these 11 exercises to strengthen your ankles, boost your proprioception, and prevent injuries and keep the lower body healthy and functional.
The barbell back squat Bodyweight squat. A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up.
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).
Soleus pushups can increase blood circulation and boost metabolism, per new research. Here's how to do a soleus pushup for all the perks, per a trainer.
Hack squat machine. The squat is performed by squatting down with a weight held across the upper back (below the neck) and standing up straight again. This is a compound exercise that also involves the glutes (buttocks) and, to a lesser extent, the hamstrings, calves, and the lower back.
Tightness and stiffness in the ankles, calves and toes are also common. Another problem is atrophy of the lower extremities, including weakness in the arch muscle of the foot.
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