Stretch - Gastrocnemius Standing
Recommendations: 1-3 Sets, 4-8 Reps, 10-20 Dur
Beginner Calves Hamstrings Stretching Flat Bench Gym Home
Purpose: This exercise works the calf muscle, specifically the gastrocnemius.
Benefits: This exercise is one of the few that works primarily the gastrocnemius and the upper calf.
Stand at one end of a flat bench. Place your right heel on the bench with your knee extended. Lean forward and grab the toes of your right foot with your right hand. Your left knee is slightly bent and your back straight. Place your left hand on your left thigh. This is the starting position. Pull your right toes toward your knee until you feel a stretch in your calf. Breathe normally during this movement. Pause briefly. Slowly return to the starting position. Breathe normally during this movement. Place your right heel on the bench with your knee extended. Lean forward and grab the toes of your right foot with your right hand. Your left knee is slightly bent and your back straight. Place your left hand on your left thigh. Repeat for the recommended number of repetitions. Stand at one end of a flat bench. Place your left heel on the bench with your knee extended. Lean forward and grab the toes of your left foot with your left hand. Your right knee is slightly bent and your back straight. Place your right hand on your right thigh. This is the starting position. Pull your left toes toward your knee until you feel a stretch in your calf. Breathe normally during this movement. Pause briefly. Slowly return to the starting position. Breathe normally during this movement. Place your left heel on the bench with your knee extended. Lean forward and grab the toes of your left foot with your left hand. Your right knee is slightly bent and your back straight. Place your right hand on your right thigh. Repeat for the recommended number of repetitions.
The calf consists of 2 major muscles (gastrocnemius and soleus). There are also a number of tendons, such as the Achilles tendon. Seated calf raises focus mainly on the soleus and the tendons in the lower calf.
Step 1
Place your right heel on a flat bench and hold your toes.
Stand at one end of a flat bench. Place your right heel on the bench with your knee extended. Lean forward and grab the toes of your right foot with your right hand. Your left knee is slightly bent and your back straight. Place your left hand on your left thigh. This is the starting position.
Step 2
Pull your toes towards you. Pause.
Pull your right toes toward your knee until you feel a stretch in your calf. Breathe normally during this movement. Pause briefly.
Step 3
Slowly return to the starting position.
Slowly return to the starting position. Breathe normally during this movement. Place your right heel on the bench with your knee extended. Lean forward and grab the toes of your right foot with your right hand. Your left knee is slightly bent and your back straight. Place your left hand on your left thigh. Repeat as required.
Step 4
Place your left heel on a flat bench and hold your toes.
Stand at one end of a flat bench. Place your left heel on the bench with your knee extended. Lean forward and grab the toes of your left foot with your left hand. Your right knee is slightly bent and your back straight. Place your right hand on your right thigh. This is the starting position.
Step 5
Pull your toes towards you. Pause.
Pull your left toes toward your knee until you feel a stretch in your calf. Breathe normally during this movement. Pause briefly.
Step 6
Slowly return to the starting position.
Slowly return to the starting position. Breathe normally during this movement. Place your left heel on the bench with your knee extended. Lean forward and grab the toes of your left foot with your left hand. Your right knee is slightly bent and your back straight. Place your right hand on your right thigh.