Kneeling Heel Down Achilles Stretch Exercise Guide
Exercise Profile
- Target
- Gastrocnemius
- Equipment
- Body weight
- Body Part
- Calves
- Primary Muscle
- Gastrocnemius
- Secondary Muscles
- Achilles tendon, Soleus
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Achilles Tendon Stretch
How to: Kneeling Heel Down Achilles Stretch
- Begin by kneeling on one knee and placing the other foot in front with the knee bent.
- Slowly push your weight forward while keeping the back heel on the ground.
- Hold the position for 15-30 seconds, feeling a stretch in your calf.
- Switch legs and repeat.
Common Mistakes
- Not keeping the heel flat on the ground.
- Holding the stretch too intensely, causing pain.
Modifications
- Perform the stretch seated if kneeling is uncomfortable.
- Use a towel to assist in pulling the heel down.
Tips
- Make sure to keep your heel pressed to the ground.
- Lean forward gently to increase the stretch without forcing it.
Kneeling Heel Down Achilles Stretch Alternatives
Tags
calves
flexibility
stretching
beginner
gastrocnemius
soleus