Gastrocnemius
Exercises that target the gastrocnemius, grouped by whether they stretch or strengthen it.
The gastrocnemius is the larger, two-headed calf muscle that gives the calf its shape. It crosses both the knee and the ankle, so it plantarflexes the ankle (points the foot) and assists knee bending. It provides much of the push-off in walking and jumping.
Because it crosses the knee, a tight gastrocnemius limits ankle dorsiflexion (bringing the shin over the foot) especially with a straight knee — which can force compensations up the chain at the knee and hip during squatting and can nudge the body toward a forward lean.
It responds to straight-knee calf stretching and ankle mobility work, alongside the soleus. See the knee and ankle exercises.
