Gastrocnemius
Musculus gastrocnemius
The gastrocnemius is the large two-headed superficial calf muscle that plantarflexes the ankle and assists knee flexion, making it the prime mover for explosive movements like jumping and sprinting. Because it crosses the knee, it is trained most effectively with the knee straight (standing calf raises). It is fast-twitch dominant and gives the calf its rounded shape.
- Actions
- Ankle plantarflexion, Knee flexion
- Origin
- Medial head from the medial condyle of the femur; lateral head from the lateral condyle of the femur (both just above the femoral condyles)
- Insertion
- Posterior surface of the calcaneus via the calcaneal (Achilles) tendon
- Innervation
- Tibial nerve (S1, S2)
- Blood supply
- Medial and lateral sural arteries (branches of the popliteal artery)
- Heads
- Medial head, Lateral head
Synergists SoleusPlantarisTibialis PosteriorFlexor Hallucis LongusFlexor Digitorum LongusFibularis Longus
Antagonists Tibialis Anterior
Tendons Achilles Tendon
Exercises (23)
Trains as a primary mover
- Bodyweight Standing Calf Raise
- Calf Raise
- Donkey Calf Raise
- Leg Press Calf Raise
- Single-Leg Donkey Calf Raise
- Single-Leg Dumbbell Calf Raise
- Single-Leg Leg Press Calf Raise
- Smith Machine Calf Raise
- Standing Barbell Calf Raise
- Standing Machine Calf Raise
Assists in