Across a number of compound exercises, the sled push, rear foot elevated split squat and still -
legged deadlift appear to be the best exercises for the soleus muscle.
Not exact matches
Therefore, it
appears that the stiff -
legged deadlift and glute - ham raise are the most effective exercises for the gastrocnemius muscle.
Some exercises
appear to target the medial hamstrings to a greater extent (e.g. kettlebell swings and
deadlifts) while other exercises target the lateral hamstrings more (e.g.
leg curls and back extensions).
The
deadlift appears to be a better hamstrings exercise than the back squat but the Romanian
deadlift is similar to other commonly - performed hamstrings exercises (Nordic curl, glute - ham raise, machine
leg curl).