Back & Calf Crouching Heel Stretch
Stretch your calves and back with this simple crouching exercise. Improve flexibility and relieve tension.
The Back & Calf Crouching Heel Stretch mainly works the calves / shins, with help from the hamstrings and glutes & hips. No equipment needed: it uses just your bodyweight.
Back & Calf Crouching Heel Stretch Muscles Worked
Primary
Upper Calf (gastrocnemius); Lower Calf (soleus)
Secondary
Hamstrings; Glutes (gluteus maximus)
Back & Calf Crouching Heel Stretch Variations and Alternatives
How to do the Back & Calf Crouching Heel Stretch
Begin by standing straight with your feet shoulder-width apart.
Step back with one foot, keeping both heels on the ground and toes pointing forward.
Bend your front knee, lowering your body towards the floor. Keep your back knee straight and heel pressed to the floor to feel a stretch in the calf of the back leg.
Lean forward at your hips and place your hands on the floor or your front knee for balance if necessary.
Hold the stretch position, making sure your back heel remains in contact with the floor to maintain the stretch in your calf.
Maintain this position for 15-30 seconds while breathing normally.
Slowly return to the starting position and repeat with the other leg.
Make sure to perform the stretch gently to avoid any sudden movements that can lead to muscle strains. Stretch to the point of mild discomfort, not pain.
---
Back & Calf Crouching Heel Stretch FAQs
What muscles does the Back & Calf Crouching Heel Stretch work?
The Back & Calf Crouching Heel Stretch mainly works the calves / shins, with help from the hamstrings and glutes & hips. The main muscles are the gastrocnemius and soleus.
What equipment do you need for the Back & Calf Crouching Heel Stretch?
None. The Back & Calf Crouching Heel Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Back & Calf Crouching Heel Stretch variations and alternatives?
Similar exercises include the Ankle Plantar Flexion, Single-Leg Calf Wall Stretch, Soleus Stretch and Calf Rope Stretch.
Training calculators
Work out the numbers behind your training before your next session.