Calves
Downward Dog Calf Stretch
The Downward Dog Calf Stretch is a stretch with no equipment for your calves. Share of the load in the Zulta muscle model: calves (gastrocnemius) 54%, calves (soleus) 36% and hamstrings (biceps femoris) 10%.
How to do it
- Start on hands and knees on a mat, then lift the hips up and back into a downward dog.
- Walk the feet a little closer to the hands if the heels are far off the floor.
- Press one heel toward the floor while bending the other knee.
- Switch sides slowly a few times, then press both heels down together.
- Hold both heels down for 30 to 45 seconds, breathing slowly, then lower the knees.
Tips
- Keep the knees straight on the side you are pressing down to target the upper calf.
- Push the floor away with the hands to shift weight back into the heels.
Common mistakes
- Bouncing the heels up and down.
- Rounding the upper back.
- Letting the feet turn out.
Muscles worked by the Downward Dog Calf Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Both heels pressed down in a pike. Pulling the ankle up with a straight knee stretches gastrocnemius; with a bent knee the stretch moves to soleus.
Downward Dog Calf Stretch alternatives
Same equipment
Frequently asked questions
What muscles does the Downward Dog Calf Stretch work?
Mainly the calves (gastrocnemius) and calves (soleus). The hamstrings (biceps femoris) assist.
Is the Downward Dog Calf Stretch good for beginners?
Yes. The Downward Dog Calf Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Downward Dog Calf Stretch?
For example the Step Calf Stretch, Wall Calf Stretch and Soleus Stretch. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.