Calves
Wall Calf Stretch
The Wall 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%.
Also known as: kuit rekken
How to do it
- Stand facing a wall with both hands on it at shoulder height.
- Step one foot back about a full stride, both feet pointing straight forward.
- Keep the back leg straight and the back heel on the floor.
- Bend the front knee and lean the hips toward the wall until you feel a stretch in the back calf.
- Hold for 30 to 45 seconds, breathing slowly, then switch legs.
Tips
- Make a straight line from the back heel to the head.
- Move the back foot farther from the wall for a stronger stretch.
Common mistakes
- Letting the back heel lift.
- Turning the back foot out.
- Bending at the waist instead of moving the hips forward.
Muscles worked by the Wall 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.
Wall Calf Stretch alternatives
Same equipment
Frequently asked questions
What muscles does the Wall Calf Stretch work?
Mainly the calves (gastrocnemius) and calves (soleus).
Is the Wall Calf Stretch good for beginners?
Yes. The Wall 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 Wall Calf Stretch?
For example the Step 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.