Roll Calves (Single Leg) Exercise Guide
Exercise Profile
- Target
- Gastrocnemius
- Equipment
- Roll
- Body Part
- Calves
- Primary Muscle
- Gastrocnemius
- Secondary Muscles
- Soleus
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Single-Leg Calf Roll
How to: Roll Calves (Single Leg)
- Sit on the floor with one leg extended straight and one knee bent.
- Place the foam roller under your calf of the extended leg.
- Using your hands for support, gently roll your calf from the Achilles to just below the knee.
- Hold on any tender spots for 15-30 seconds for deeper release.
- Switch legs and repeat.
Common Mistakes
- Rolling too quickly without proper control.
- Neglecting to focus on breathing.
- Not engaging the core for stability.
Modifications
- Perform on a softer surface or mat if you're experiencing discomfort.
- If balance is an issue, use a wall or chair for support.
Tips
- Ensure your balance is stable while performing this exercise.
- Roll slowly to allow muscle fibers to stretch adequately.
- Breathe deeply to relax your muscles during the stretch.
Roll Calves (Single Leg) Alternatives
Tags
calves
stretching
flexibility
balance
rehabilitation
self-myofascial release