Ankle - Plantar Flexion Exercise Guide
Exercise Profile
- Target
- Gastrocnemius
- Equipment
- Body weight
- Body Part
- Calves
- Primary Muscle
- Gastrocnemius
- Secondary Muscles
- Soleus
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Calf Stretch, Gastrocnemius Stretch
How to: Ankle - Plantar Flexion
- Stand up straight and place your hands against a wall for balance.
- Step one foot back while keeping the heel on the ground.
- Lean forward slightly until you feel a stretch in the calf of the back leg.
- Hold this position for the recommended time, then switch legs.
Common Mistakes
- Bending the knees during the stretch.
- Not holding the stretch long enough to see improvements.
Modifications
- Perform the stretch while seated for comfort, especially for individuals with balance issues.
- Use a wall or stable surface for support if needed.
Tips
- Keep your knees straight while performing the stretch for better isolation of the calf muscles.
- Hold the stretch for at least 20-30 seconds to increase flexibility.
Tags
calves
stretching
flexibility
beginner
gastrocnemius
soleus