Dinkey Calf Raises

TRICEPS SURAE INSERTION

Gastrocnemius, medial

Quadriceps

Plantaris, lateral head

Triceps surae

Triceps Surae Strengthening

Triceps surae

ACTION OF TRICEPS SURAE

Femur

Achilles tendon

Calcaneus Cuboid Metatarsal

Stand with the legs relaxed, toes on the foot plate and heels hanging down, legs extended, torso leaning forward, forearms resting on the front support, and the padded plate of the machine resting on the back of the hips:

• Rise up by extending the ankles and pointing the toes (plantar flexion).

This exercise focuses on the triceps surae, especially the gastrocnemius.

Variation: If there's no machine for this exercise, put a block under the feet, bend forward, and rest the forearms on a support, and perform this exercise while someone straddles your hips.

Gastrocnemius, medial head Soleus

Tibia, IWdial face Medial malleolus Peroneal retinaculum

Triceps surae

Plantaris, lateral head

ACTION OF TRICEPS SURAE

Femur

Achilles tendon

Calcaneus Cuboid Metatarsal

TRICEPS SURAE INSERTION

Gastrocnemius, medial

Quadriceps

Triceps surae

Vastus Vastus femoris, short head Patella Head of fibula Gastrocnemius, lateral head Gastrocnemius, medial head Soleus

Peron.eus ■Extensor digitonjm

Tibialis anterior-Flexor digitorum longus Extensor hallucis longus Extensor retinaculum Lateral malleolus

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