KRUGLOKnowledge
← Body map

Calves

Gastrocnemius

Primary focus

42
Calf Raise
Calves

Calf Raise

Bodyweight

Calf Stretch
Calves

Calf Stretch

Bodyweight

Ankle Dorsiflexion Mobilization
Calves

Ankle Dorsiflexion Mobilization

Bodyweight

Standing Calf Raise
Calves

Standing Calf Raise

Standing Calf Raise

Jump Rope
CalvesQuads

Jump Rope

Jump Rope

Single-Leg Stand
CalvesGlutes

Single-Leg Stand

Bodyweight

Single-Leg Seated Dumbbell Calf Raise
Calves

Single-Leg Seated Dumbbell Calf Raise

Dumbbell, Bench

Single-Leg Bench Balance
CalvesQuadsGlutes

Single-Leg Bench Balance

Bench

Rotary Calf Machine
Calves

Rotary Calf Machine

Rotary Calf Machine

Ankle Circles
Calves

Ankle Circles

Bodyweight

Single-Leg Jump Rope
CalvesQuads

Single-Leg Jump Rope

Jump Rope

Supported Heel-to-Toe Walk
Calves

Supported Heel-to-Toe Walk

Wall or Railing

TRX Single-Leg Balance
CalvesGlutesAbs

TRX Single-Leg Balance

TRX Suspension Trainer

Leg Press Calf Raise
Calves

Leg Press Calf Raise

Leg Press Machine

Downward-Facing Dog
Calves

Downward-Facing Dog

Bodyweight

Wall Ankle Mobilization
Calves

Wall Ankle Mobilization

Wall

Lying Hamstring Stretch
Calves

Lying Hamstring Stretch

Bodyweight

Kneeling Ankle Mobilization
Calves

Kneeling Ankle Mobilization

Bodyweight

Donkey Calf Raise
Calves

Donkey Calf Raise

Bodyweight, Partner or Cable

Tibialis Raise
Calves

Tibialis Raise

Bodyweight

Calf Press on Leg Press Machine
Calves

Calf Press on Leg Press Machine

Leg Press Machine

Dumbbell Seated Calf Raise
Calves

Dumbbell Seated Calf Raise

Dumbbells, Bench

Heel Walk
Calves

Heel Walk

Bodyweight

Toe Walk
Calves

Toe Walk

Bodyweight

Single-Leg Heel Stand
Calves

Single-Leg Heel Stand

Bodyweight

Standing Calf Raise Machine
Calves

Standing Calf Raise Machine

Standing Calf Raise Machine

Eccentric Calf Drop
Calves

Eccentric Calf Drop

Elevated Surface

Single-Leg Calf Raise
Calves

Single-Leg Calf Raise

Bodyweight

Single-Leg Kettlebell Pass Around
CalvesGlutes

Single-Leg Kettlebell Pass Around

Kettlebell

Balance Beam Walk
Calves

Balance Beam Walk

Balance Beam

Tree Pose
CalvesGlutes

Tree Pose

Bodyweight

Supported Single-Leg Balance
CalvesGlutes

Supported Single-Leg Balance

Wall or Chair Support

Heel-to-Toe Walk
Calves

Heel-to-Toe Walk

Bodyweight

Seated Towel Calf Stretch
Calves

Seated Towel Calf Stretch

Chair, Towel

Chair-Assisted Single-Leg Hold
CalvesGlutes

Chair-Assisted Single-Leg Hold

Chair

Supported Standing Calf Raise
Calves

Supported Standing Calf Raise

Wall or Chair Support

Seated Ankle Circles
Calves

Seated Ankle Circles

Chair

BOSU Ball Balance
Calves

BOSU Ball Balance

BOSU Ball

Pogo Jumps
Calves

Pogo Jumps

Bodyweight

Supported Calf Raise
Calves

Supported Calf Raise

Wall or chair

Ankle Pumps
Calves

Ankle Pumps

Bodyweight

Smith Machine Calf Raise
Calves

Smith Machine Calf Raise

Smith machine

Secondary focus

48
Box Jump
QuadsCalves

Box Jump

Plyo Box

Jump Squat
QuadsCalves

Jump Squat

Bodyweight

Deep Squat Hold
Hip flexorsInner thighsCalves

Deep Squat Hold

Bodyweight

Sprints
QuadsBicepsGlutesCalves

Sprints

Bodyweight

Single-Leg Hop
QuadsGlutesCalves

Single-Leg Hop

Bodyweight

Sled Push
QuadsGlutesCalves

Sled Push

Prowler Sled

BOSU Ball Squat
QuadsGlutesCalves

BOSU Ball Squat

BOSU Ball

Warrior III Pose
GlutesCalves

Warrior III Pose

Bodyweight

Counterbalance Pistol Squat
QuadsGlutesCalves

Counterbalance Pistol Squat

Light Dumbbell or Kettlebell

Single-Leg Balance
GlutesCalves

Single-Leg Balance

Bodyweight

Barbell Jump Shrug
TrapsQuadsGlutesCalves

Barbell Jump Shrug

Barbell

Dumbbell Jump Shrug
TrapsQuadsGlutesCalves

Dumbbell Jump Shrug

Dumbbells

Vertical Jump
QuadsGlutesBicepsCalves

Vertical Jump

Bodyweight

Sprinting
QuadsGlutesBicepsCalves

Sprinting

Bodyweight

Bounding
QuadsGlutesBicepsCalves

Bounding

Bodyweight

Single-Leg Resistance Band Balance Hold
GlutesAbsObliquesCalves

Single-Leg Resistance Band Balance Hold

Resistance Band

Shuttle Run
QuadsBicepsCalves

Shuttle Run

Bodyweight

Butt Kicks
BicepsGlutesCalves

Butt Kicks

Bodyweight

Agility Ladder Drills
QuadsCalves

Agility Ladder Drills

Agility Ladder

Pistol Squat to Box
QuadsGlutesCalves

Pistol Squat to Box

Box or Chair

Single-Leg Balance Reach
GlutesCalves

Single-Leg Balance Reach

Bodyweight

Balance Board Squat
QuadsGlutesCalves

Balance Board Squat

Balance Board

Alternating Lateral Bounds
QuadsGlutesInner thighsOuter thighsCalves

Alternating Lateral Bounds

Bodyweight

Single-Leg Dumbbell Curl
BicepsCalves

Single-Leg Dumbbell Curl

Dumbbells

Single-Leg Dumbbell Triceps Extension
TricepsCalves

Single-Leg Dumbbell Triceps Extension

Dumbbell

Single-Leg Dumbbell Lateral Raise
Side deltsCalves

Single-Leg Dumbbell Lateral Raise

Dumbbells

Bench Toe Taps
QuadsGlutesCalves

Bench Toe Taps

Bench

Power Skip
QuadsGlutesBicepsCalves

Power Skip

Bodyweight

High Knee Skips
QuadsCalvesAbs

High Knee Skips

Bodyweight

Star Jump
QuadsCalvesSide delts

Star Jump

Bodyweight

Sled Push/Pull
QuadsHamstringsCalvesAbs

Sled Push/Pull

Sled

Weighted Pistol Squat
QuadsGlutesHamstringsCalves

Weighted Pistol Squat

Dumbbell or Kettlebell

Clock Balance Drill
GlutesCalves

Clock Balance Drill

Bodyweight

Bench Hop-Overs
QuadsGlutesCalves

Bench Hop-Overs

Bench

Bench Hops
QuadsGlutesCalves

Bench Hops

Bench

Sprint
QuadsGlutesBicepsCalves

Sprint

Bodyweight

Seated Box Jump
QuadsGlutesCalves

Seated Box Jump

Plyo Box/Bench

Hill Sprints
QuadsGlutesCalvesBiceps

Hill Sprints

Bodyweight

TRX Jump Squat
QuadsGlutesCalves

TRX Jump Squat

TRX Suspension Trainer

Rocking Squat Stretch
Hip flexorsInner thighsGlutesCalves

Rocking Squat Stretch

Bodyweight

Icky Shuffle
QuadsCalvesInner thighs

Icky Shuffle

Agility Ladder

Carioca
Outer thighsInner thighsGlutesCalves

Carioca

Bodyweight

Box Step-Overs
QuadsGlutesBicepsCalves

Box Step-Overs

Box / Platform

March in Place
QuadsHip flexorsCalves

March in Place

Bodyweight

Single-Leg Floor Taps
QuadsCalves

Single-Leg Floor Taps

Bodyweight

Single-Leg Broad Jump
QuadsGlutesCalves

Single-Leg Broad Jump

Bodyweight

Hurdle Jump
QuadsGlutesCalves

Hurdle Jump

Hurdles

Seated Pike Stretch
HamstringsCalves

Seated Pike Stretch

Bodyweight

© 2026 ИП Круглов · БИН 920203350537