lower legs#0083
How to stretch well
How to do it well
Ease into the position until you feel a mild stretch — never pain.
Breathe out as you go in, and keep breathing slowly through the hold.
Hold for 30–45 seconds without bouncing.
Switch sides, and stretch after training, when you're warm.
Sets and reps for your goal · beginner
- Lose fat
- 2 × 30–45 s each sideEase in and breathe out — never bounce.
- Get fitter · your goal
- 2 × 30–45 s each sideEase in and breathe out — never bounce.
- Build muscle
- 2 × 30–45 s each sideEase in and breathe out — never bounce.
- Get stronger
- 2 × 30–45 s each sideEase in and breathe out — never bounce.
Put it to work
Build a week around it
The workout generator picks moves like this one for your goal, schedule and kit — with sets, reps and rest.
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dumbbell seated one leg calf raise
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dumbbell single leg calf raise
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single leg calf raise (on a dumbbell)
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sled 45в° calf press
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sled forward angled calf raise
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smith reverse calf raises
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smith standing leg calf raise
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weighted donkey calf raise
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band single leg calf raise
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lever donkey calf raise
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ankle circles
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band two legs calf raise - (band under both legs) v. 2
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barbell floor calf raise
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barbell seated calf raise
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barbell standing calf raise
More with rope
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london bridge
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rope climb
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calf stretch with rope
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peroneals stretch
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intermediate hip flexor and quad stretch
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reclining big toe pose with rope
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standing hamstring and calf stretch with strap
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jump rope
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