The assisted lying calves stretch is a flexibility exercise targeting the calves, performed lying on your back and using your hands or a towel to gently pull your toes toward your body.
Also Works
Hamstrings
How to Perform
1
Lie on your back with your legs extended.
2
Bend one knee and place your foot flat on the ground.
3
Using your hands or a towel, gently pull your toes towards your body, feeling a stretch in your calf.
4
Hold the stretch for 20-30 seconds.
5
Release the stretch and repeat on the other leg.
Pro Tips
•Use a towel or strap around the ball of your foot to pull your toes toward your shin for a deeper calf stretch.
•Keep the stretching leg as straight as possible to target both the gastrocnemius and the soleus.
•Breathe deeply and hold for at least 20 seconds; calves are dense muscles that need sustained stretching.
Common Mistakes
•Bending the knee of the stretching leg, which reduces the gastrocnemius stretch.
•Pulling too aggressively, which can cause a calf cramp or strain.
•Holding for too short a duration; calves need at least 20-30 seconds of sustained hold to effectively lengthen.