Editing Human leg (section)

==== Isometric and standard ====
There are a number of exercises that can be done to strengthen the lower leg. For example, in order to activate [[plantar flexors]] in the deep plantar flexors one can sit on the floor with the hips flexed, the ankle neutral with knees fully extended as they alternate pushing their foot against a wall or platform. This kind of exercise is beneficial as it hardly causes any fatigue.<ref>{{cite journal |last1=Masood |first1=Tahir |last2=Bojsen-Møller |first2=Jens |last3=Kalliokoski |first3=Kari K. |last4=Kirjavainen |first4=Anna |last5=Äärimaa |first5=Ville |last6=Peter Magnusson |first6=S. |last7=Finni |first7=Taija |author-link7=Taija Finni |year=2014 |title=Differential contributions of ankle plantarflexors during submaximal isometric muscle action: A PET and EMG study |url=https://nih.brage.unit.no/nih-xmlui/bitstream/11250/284479/1/BojsenMollerJElectroKines2014.pdf |url-status=dead |journal=Journal of Electromyography and Kinesiology |volume=24 |issue=3 |pages=367–74 |doi=10.1016/j.jelekin.2014.03.002 |pmid=24717406 |archive-url=https://web.archive.org/web/20190428102131/https://nih.brage.unit.no/nih-xmlui/bitstream/handle/11250/284479/BojsenMollerJElectroKines2014.pdf?sequence=1 |archive-date=April 28, 2019 |hdl-access=free |hdl=11250/284479}}</ref> Another form of isometric exercise for the gastrocnemius would be seated calf raises which can be done with or without equipment. One can be seated at a table with their feet flat on the ground, and then plantar flex both ankles so that the heels are raised off the floor and the gastrocnemius flexed.<ref>{{cite journal |doi=10.1016/j.jelekin.2014.03.004 |pmid=24717405 |title=Acute effect of heel-drop exercise with varying ranges of motion on the gastrocnemius aponeurosis-tendon's mechanical properties |journal=Journal of Electromyography and Kinesiology |volume=24 |issue=3 |pages=375–79 |year=2014 |last1=Jeong |first1=Siwoo |last2=Lee |first2=Dae-Yeon |last3=Choi |first3=Dong-Sung |last4=Lee |first4=Hae-Dong }}</ref> An alternate movement could be heel drop exercises with the toes being propped on an elevated surface—as an opposing movement this would improve the range of motion.<ref>{{cite book |first1=Kelly |last1=Starrett |first2=Glen |last2=Cordoza |year=2013 |title=Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance |page=391 |location=Las Vegas |publisher=Victory Belt |isbn=978-1-936608-58-4}}</ref> One-legged toe raises for the gastrocnemius muscle can be performed by holding one dumbbell in one hand while using the other for balance, and then standing with one foot on a plate. The next step would be to plantar flex and keep the knee joint straight or [[knee flexion|flexed]] slightly. The triceps surae is contracted during this exercise.<ref>{{cite book |first1=Frédéric |last1=Delavier |year=2010 |chapter=One-Leg Toe Raises |chapter-url=https://books.google.com/books?id=GgLGWbv763EC&pg=PA150 |pages=150–51 |title=Strength Training Anatomy |publisher=Human Kinetics |isbn=978-0-7360-9226-5}}</ref> Stabilization exercises like the [[BOSU]] ball squat are also important especially as they assist in the ankles having to adjust to the ball's form in order to balance.<ref>{{cite book |editor1-first=Micheal A. |editor1-last=Clark |editor2-first=Scott C. |editor2-last=Lucett |editor3-first=Rodney J. |editor3-last=Corn |year=2008 |chapter=Ball Squat, Curl to Press |chapter-url=https://books.google.com/books?id=-qW8oV-SXo4C&pg=PA286 |page=286 |title=NASM Essentials of Personal Fitness Training |publisher=Lippincott Williams & Wilkins |isbn=978-0-7817-8291-3}}</ref>

Strengthening the lower leg is essential for improving overall leg stability, balance, and injury prevention. Several effective exercises target the muscles in the lower leg, including the calves, tibialis anterior, and other supporting muscles. '''Calf raises''' are a foundational exercise: standing with feet hip-width apart, you raise your heels off the ground and lower them back down, effectively strengthening the gastrocnemius and soleus muscles. '''Seated calf raises''', performed while sitting with a weight on your knees, focus specifically on the soleus muscle, which is crucial for endurance activities.

To target the tibialis anterior, '''toe raises''' are highly effective. Standing with feet flat, you lift your toes off the ground while keeping your heels planted, then lower them back down. For improved ankle mobility, '''ankle circles'''—rotating your ankle clockwise and counterclockwise while seated or standing—are beneficial. Similarly, '''heel walks''', where you walk on your heels with toes lifted, strengthen the tibialis anterior and enhance balance.

Using equipment like resistance bands can add versatility to your routine. For example, looping a band around your foot and pulling it toward you strengthens various lower leg muscles. '''Jump rope''' is another excellent option, enhancing calf strength, coordination, and cardiovascular fitness. Finally, '''box jumps''', where you jump onto a sturdy box or platform, develop explosive strength in the calves and lower legs.

Incorporating these exercises into your workout routine can significantly improve lower leg strength and stability. Begin with a proper warm-up and gradually increase intensity to prevent injury. If you have specific fitness goals or medical conditions, consulting a fitness professional or physical therapist is recommended.