Calves-SMR

Also called calf foam roll, calf smr and foam roll calves.

Works

Calves

Equipment

Foam roller

Level

Intermediate

Type

Isolation

How to do it

Setup. Begin seated on the floor. Place a foam roller underneath your lower leg. Your other leg can either be crossed over the opposite or be placed on the floor, supporting some of your weight. This will be your starting position.

1. Place your hands to your side or just behind you, and press down to raise your hips off of the floor, placing much of your weight against your calf muscle. Roll from below the knee to above the ankle, pausing at points of tension for 10-30 seconds. Repeat for the other leg.

Cues

• Roller under the calf, hips up.
• Cross the other leg on top for more.
• Roll knee to ankle slowly.
• Turn the foot in and out.

Common mistakes

• Rolling too fast.
• Rolling on the Achilles.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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