Calves
Step Calf Stretch
The Step Calf Stretch is a stretch with no equipment for your calves. Share of the load in the Zulta muscle model: calves (gastrocnemius) 56%, calves (soleus) 38% and hamstrings (biceps femoris) 6%.
How to do it
- Stand on the edge of a step with the ball of one foot on the step and the heel hanging off.
- Hold a rail or wall for balance and rest the other foot flat on the step.
- Keep the working knee straight.
- Slowly lower the heel below the step until you feel a stretch in the calf.
- Hold for 30 to 45 seconds, breathing slowly, then raise the heel and switch sides.
Tips
- Let the body weight do the stretching instead of pushing down.
- Bend the knee slightly for the last few seconds to reach the lower calf.
Common mistakes
- Bouncing the heel up and down.
- Rolling the ankle inward or outward.
- Standing too far back so the foot could slip.
Muscles worked by the Step 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.
Pulling the ankle up with a straight knee stretches gastrocnemius; with a bent knee the stretch moves to soleus.
Step Calf Stretch alternatives
Same equipment
Frequently asked questions
What muscles does the Step Calf Stretch work?
Mainly the calves (gastrocnemius) and calves (soleus).
Is the Step Calf Stretch good for beginners?
Yes. The Step 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 Step Calf Stretch?
For example the Wall Calf Stretch, Downward Dog 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.