To Top

Calf-Stretching Fundamentals

7204-train3Q: Any tips on how to stretch the calves? I stretch them every day with the basic wall stretch, but I don’t feel anything. I need to improve flexibility in my calves because I believe they are limiting my ability to squat with an upright posture.

A: You’re correct that having more flexible calves will assist you in properly performing the squat, as the shins must incline forward in order for you to maintain an upright posture. Even so, the typical static stretches just won’t cut it. The best way to stretch your calves is to use a standing and a seated calf machine.

First, position yourself under the pads of the standing calf raise machine, lock your knees and lower your heels as far as possible. Remember, keep your knees locked, as that will ensure that both the soleus and the gastrocnemius are fully stretched. Hold the stretch for a full 15 seconds.

Bend your knees to lower the shoulder pads, and take a five-second break during, which you increase the weight by two or three plates. Repeat the “stretch-rest-add-weight” process for another three to five reps.

Now move to the seated calf raise machine to give your soleus muscles a superior stretch. Use the same training methodology: Hold the stretch for 15 seconds, rest five seconds, and add weight for a total of five or six reps.

—Charles Poliquin


You must be logged in to post a comment Login

Leave a Reply

More in Bodypart

  • Abs, Now!

    The exercises and focus you need to craft the eye-popping abs you want. By Adam Clark, CPT   Summer is gone....

    Sharon OrtigasOctober 20, 2017
  • Add Power And Size To Your Shoulders

    A routine sure to bulk you up! By Heather Neff, CPT   Want bolder, stronger shoulders with better definition? You came...

    Sharon OrtigasOctober 18, 2017
  • The Spartan Chest Workout

    Add size and definition to your chest with this next level chest workout. By Raphael Konforti MS, CPT   History tells...

    Sharon OrtigasOctober 13, 2017
  • Massive Gains From Head To Toe

    A total body overload plan for virtually guaranteed hypertrophy. By Sarah L. Chadwell, NASM-CPT   Broscience states that lifting heavy junk...

    Sharon OrtigasOctober 13, 2017
  • Pre-Exhaust Training

    Improve your form, keep your body balanced and continue progressing. By Heather Neff, CPT   Have you tried pre-exhaust training? Though...

    Sharon OrtigasOctober 5, 2017
  • Better Off Deadlifting

    The deadlift has stood the test of time because it works all of your muscles. By Sarah Chadwell, NASM CPT  ...

    Sharon OrtigasOctober 2, 2017
  • 6 Weeks To Be Your Best!

    A raw, full-body six-week workout that will get your body rock solid. By Sarah L. Chadwell, NASM-CPT   Want to get...

    Sharon OrtigasSeptember 29, 2017
  • The Ultimate Arms Workout

    Four to eight weeks of this workout will result in arms growth and tight T-shirts. By Michael Schletter, CSCS*D, NSCA-CPT*D  ...

    Sharon OrtigasSeptember 28, 2017
  • 4 Exercises That Build Six-Packs Better Than Sit-Ups

    BODYPART WORKOUT Activate and train your core to sculpt the abs masterpiece of your dreams. By Raphael Konforti MS, CPT  ...

    Sharon OrtigasSeptember 25, 2017