How to do a Foam Roll Calves
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Foam Roll Calves
Foam Roller
Target muscles worked
Instructions for Proper Form
Foam Roll Calves is a self-myofascial release exercise that targets the calves. Using a foam roller, you apply pressure to the calf muscles by gently rolling back and forth. This exercise helps to relieve muscle tightness, improve flexibility, and promote blood flow. It's a great addition for anyone looking to enhance their recovery and reduce muscle soreness.
- Sit on the floor with your hands next to your body for support.
- Place your lower calf onto a foam roller with your opposite leg overtop to apply pressure.
- Elevate your hips and roll the foam roller up toward the top of the calf keeping the movement slow and controlled to find areas of increased tension.
- Continue the movement until the tension in the calf decreases and then repeat with the opposite calf.
Alternative Exercises to Foam Roll Calves
1. Heel Press
8.4 mSCORESWAPPED 266 TIMESHeel Press is an isolation exercise that primarily targets the glutes and hamstrings. This exercise involves extending your leg by pressing through your heel, which helps to better isolate the targeted muscles. The pressing action emphasizes muscle engagement and can help build strength and muscle mass in the glutes. It's a great addition for anyone looking to improve their lower body workouts with a focus on glute activation.
- Beginner
- Calves
2. Prone Calf Stretch
5.4 mSCORESWAPPED 194 TIMESProne Calf Stretch is an isolation stretch that targets the calf muscles. This stretch involves lying face down and pulling your toes towards your shin to elongate the calf. It's an excellent way to improve flexibility and relieve tension in the calf muscles. This is particularly beneficial post-workout to aid recovery and reduce muscle soreness.
- Beginner
- Calves
3. Calf Raise
75 mSCORESWAPPED 110 TIMESThis bodyweight isolation exercise primarily targets the calves. It’s an effective exercise for developing muscle mass and increasing strength in your calf, and can be easily modified through a number of different variations.
- Beginner
- Calves
4. Seated Point And Flex
2.9 mSCORESWAPPED 80 TIMESSeated Point and Flex is an isolation exercise that primarily targets the calves and lower legs. By positioning yourself on a bench or chair, you eliminate the need for balance, allowing you to focus on the movement. This is a great exercise for improving flexibility and strength in the calves, making it a beneficial addition to any lower body or flexibility routine.
- Beginner
- Calves
5. Ankle Circles
1.4 mSCORESWAPPED 69 TIMESAnkle Circles are an isolation exercise that targets the ankles and lower legs. This exercise involves rotating the ankle in a circular motion, which can help improve ankle mobility and stability. It's a simple yet effective movement, great for warming up before lower body workouts or for anyone looking to enhance ankle flexibility and reduce the risk of injuries.
- Beginner
- Calves
6. Foam Roll Hamstrings
6.8 mSCORESWAPPED 53 TIMESFoam Roll Hamstrings is a myofascial release exercise that targets the hamstrings. By positioning yourself on a foam roller and slowly rolling out your hamstrings, you can help alleviate muscle tightness and improve range of motion. This exercise is a great addition to your warm-up or cool-down routine, and can aid in muscle recovery and flexibility.
- Beginner
- Hamstrings
- Foam Roller
7. Foam Roll Quadriceps
2.8 mSCORESWAPPED 50 TIMESFoam Roll Quadriceps is a recovery exercise that targets the quadriceps. Using a foam roller helps to reduce muscle tension and improve blood flow to the targeted muscles. This exercise is great for increasing mobility and flexibility in the quads, as well as aiding in muscle recovery after an intense leg workout.
- Beginner
- Quads
- Foam Roller
8. Foam Roll Glutes
5.6 mSCORESWAPPED 35 TIMESFoam Roll Glutes is a self-myofascial release technique that targets the glutes. This exercise helps relieve muscle tightness, improve flexibility, and increase blood flow to the area. The foam roller allows you to apply pressure to the glutes, breaking up knots and adhesions in the muscle. This is a great recovery exercise that can help prepare your glutes for more strenuous activities.
- Beginner
- Glutes
- Foam Roller
9. Foam Roll Lower Back
3.2 mSCORESWAPPED 32 TIMESFoam Rolling the Lower Back is a self-myofascial release technique that helps alleviate tightness and improve flexibility in the lower back muscles. It's particularly useful for those experiencing lower back pain or stiffness. By applying pressure to the muscles and fascia, you can release tension and promote better blood flow. This exercise can greatly enhance recovery and mobility for lower back-focused strength training.
- Beginner
- Lower Back
- Foam Roller
10. Foam Roll Upper Back
4.1 mSCORESWAPPED 31 TIMESFoam Roll Upper Back is a recovery and mobility exercise that primarily targets the upper back, specifically the thoracic spine. By using a foam roller, you can help relieve muscle tension and improve flexibility. This exercise is excellent for anyone looking to improve their posture, alleviate upper back pain, and enhance overall spinal mobility. It can be particularly beneficial as a warm-up or cooldown activity.
- Beginner
- Back
- Foam Roller