Demo & instructions
Step Calf Stretch
Also known as: Heel-Drop Stretch, Stair Calf Stretch
Instructions
Standing on the edge of a step with the heel hanging off, you let the heel sink below the toes and hold. Gravity does the stretching, and bending the knee shifts it to the deeper calf.
- Movement
- Stretch
- Type
- Isolation
- Level
- Beginner
- Typical range
- 20–60 sec
Setup
- 1Stand on a step with the ball of one foot on the edge and the heel hanging free.
- 2Hold a rail or wall for balance and keep the other foot flat on the step.
Execution
- 1Let the heel sink slowly below the level of the step with the knee straight.
- 2Hold at a firm stretch in the calf.
- 3For the deeper calf, repeat with the knee slightly bent, then switch legs.
Breathing
Slow breathing, letting the heel sink slightly more on each exhale.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
