Calves
Foam Roll Calves
The Foam Roll Calves is a foam rolling exercise with a foam roller for your calves. Share of the load in the Zulta muscle model: calves (gastrocnemius) 60% and calves (soleus) 40%.
How to do it
- Sit on a mat with the legs straight and a foam roller under one calf, just above the ankle.
- Place the hands on the floor behind the hips and lift the hips off the mat.
- Cross the other leg over the working leg to add pressure if needed.
- Roll slowly from above the ankle to below the knee for 30 to 60 seconds, pausing on tender spots.
- Turn the leg in and out to reach both sides of the calf, stay off the back of the knee, then switch sides.
Tips
- Keep the calf relaxed with the foot loose.
- Point and flex the foot slowly while paused on a tender spot.
Common mistakes
- Rolling into the back of the knee.
- Rolling fast with no pauses.
Muscles worked by the Foam Roll Calves
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.
Back of the lower leg. Rolling body weight over a foam roller or ball presses on the rolled muscle; it is soft tissue work, so only the rolled area is coloured (tier 1) and nothing counts as load.
Foam Roll Calves alternatives
Different equipment
No equipment
Similar exercises
Frequently asked questions
What muscles does the Foam Roll Calves work?
Mainly the calves (gastrocnemius) and calves (soleus).
Is the Foam Roll Calves good for beginners?
Yes. The Foam Roll Calves is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Foam Roll Calves?
For example the Step Calf Stretch, Wall Calf Stretch and Lacrosse Ball Foot Release. They train mostly the same muscles, some with different equipment.
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.