Single Heel Drop Achilles Stretch 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
- Heel Drop Stretch, Calf Stretch
How to: Single Heel Drop Achilles Stretch
- Stand on a step with the balls of your feet on the edge and your heels hanging off.
- Slowly lower your heels down below the step level to feel the stretch in your calves.
- Hold the position while breathing deeply for 15-30 seconds.
- Repeat as desired.
Common Mistakes
- Allowing your heel to rise during the stretch.
- Not keeping the foot flat on the step.
- Rushing the stretch without holding for sufficient time.
Modifications
- Perform the stretch on a lower step if full depth is too uncomfortable.
- Bend your knee slightly to target the soleus more effectively.
Tips
- Ensure that your heel drops below the step level to fully engage the calf muscles.
- Keep your knee straight for a better stretch in the gastrocnemius.
- Hold the stretch for at least 15-30 seconds for optimal benefits.
Single Heel Drop Achilles Stretch Alternatives
Tags
calves
stretching
achilles
flexibility
mobility
lower body