Calves
Two muscles - bent knee vs straight knee targets different ones.
The parts
What you're actually training.
Exercises
Ranked by directness on calves.
Standing Calf Raise
Stretch at the bottom, hard squeeze at the top.
Seated Calf Raise
Burn right at the back of the lower leg, lower than where you feel standing raises.
Single-leg Standing Calf Raise
Calf burn faster than two-leg, because no offloading.
Tibialis Raise
Burn on the OUTER front of the shin - the muscle you didn't know you had.
Donkey Calf Raise
Massive gastroc stretch at the bottom - better than standing because the hinge increases ROM.
- Calves
Also involves this muscle
Lifts that pull this muscle in as a supporter.
Hamstrings
Lying Leg Curl
Pure burn in the back of the thigh.
Hamstrings
Seated Leg Curl
Better hamstring stretch than lying leg curls because hips are pre-flexed.
Quads
Jump Squat
A sharp burst of effort from the legs and hips — like trying to drive the floor away from you as fast as possible.
Glutes
Broad Jump
Maximum hip extension power converted into horizontal distance — the legs and hips, not the arms, create the projection.
Glutes
Box Jump
An explosive burst of hip extension, then a controlled soft landing that catches your own force.