main agonists

M. Bizeps femoris
M. semitendinosus
M. semimembranosus
M. gastrocnemius

synergists

M. gluteus maximus
M. erector spinae

Description:

Place EMLA between your buttocks and your heel, keep your hips on the floor. Press your lower leg with maximal force towards your buttocks for about 5 seconds with maximal force.