Standing Gastrocnemius Calf Stretch

Also called calf stretch on step, gastrocnemius stretch and standing calf stretch.

Works

Calves, plus hamstrings

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. Place your right heel on a step with your knee extended and lean forward to grab your right toe with your right hand. Your left knee should be slightly bent and your back should be straight.

1. Support your weight on your left leg and place your left hand on your left thigh.
2. Pull your right toes toward your knee until you feel a stretch in your calf.

Cues

• Heel on the step, knee straight.
• Pull the toes toward you.
• Lean forward from the hips.
• Hold 30 seconds each side.

Common mistakes

• Bending the knee.
• Bouncing the stretch.

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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