How to do a Prone Calf Stretch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Prone Calf Stretch
Target muscles worked
Instructions for Proper Form
Prone 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.
- Place your hands on the ground with your arms extended underneath your shoulders and raise your torso and hips off the ground to create a straight line from your shoulders to your heels.
- Place your left foot overtop of your right heel and slightly bend your right knee while slowly pushing your right heel backwards until you feel a comfortable stretch in your right calf.
- Hold the position for 15-30 seconds and repeat with the opposite side.
Alternatives & Variations to Prone Calf Stretch
1. Heel Press
8.4 mSCORESWAPPED 1,291 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.
2. Seated Point And Flex
2.9 mSCORESWAPPED 166 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.
3. Deficit Calf Stretch
10.8 mSCORESWAPPED 143 TIMESDeficit Calf Stretch is an isolation exercise that targets the calves. By placing your toes on an elevated surface and your heels lower, you increase the stretch on the calf muscles, improving flexibility and range of motion. This is especially beneficial for individuals with tight calves or those looking to improve their mobility for other lower body exercises.
4. Ankle Circles
1.4 mSCORESWAPPED 114 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.
5. Calf Raise
75 mSCORESWAPPED 70 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.
6. Foam Roll Calves
13.4 mSCORESWAPPED 51 TIMESFoam 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.
7. Calf Press
91.6 mSCORESWAPPED 22 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
8. Prone Calf Stretch
5.4 mSCORESWAPPED 16 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.
9. B-Skips
5.7 mSCORESWAPPED 15 TIMESB-Skips are a dynamic warm-up exercise that helps improve coordination, flexibility, and running mechanics. It primarily targets the hip flexors, quads, and calves. By lifting the leg higher and extending it forcefully forward in a skipping motion, this exercise mimics aspects of high-knee running and can enhance speed and agility, making it beneficial for athletes and runners.
10. Child's Pose
3.7 mSCORESWAPPED 13 TIMESChild's Pose is a yoga-based stretching exercise that primarily targets the lower back, hips, and thighs. This exercise helps improve flexibility and relaxes the muscles in the back and hips. It's a great way to cool down after a workout, release tension, and improve overall flexibility. This pose can be easily adapted to accommodate different levels of flexibility and comfort.