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Lower Legs · Body Weight
Calves Stretch on Step
Calves Stretch on Step is a beginner isolation flexibility exercise that works the calves (lower legs), with the hamstrings assisting. It needs only a step. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Calves
- Body part
- Lower Legs
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Calves · Gastrocnemius, Soleus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
How to do Calves Stretch on Step
- Stand on the edge of a step with the balls of both feet on the platform and your heels hanging off the edge. Place both hands against a wall for support.
- Keep your legs straight and slowly lower your heels below the level of the step until you feel a stretch in your calves.
- Hold the stretch while keeping your movements relaxed and controlled.
- Raise your heels back to the starting position with control and repeat for the desired number of repetitions or hold time.
Form tips
- Lower your heels slowly to deepen the stretch without bouncing.
- Keep the balls of your feet firmly on the edge of the step.
- Stretch only until you feel a comfortable pull in your calves, not pain.
- Inhale before lowering your heels and exhale as you deepen the stretch.
Calves Stretch on Step alternatives
More calves exercises
Calves Stretch on Step FAQ
What muscles does Calves Stretch on Step work?
Calves Stretch on Step mainly works the calves in the lower legs (Gastrocnemius and Soleus). The hamstrings work as secondary muscles.
What equipment do you need for Calves Stretch on Step?
You need only a step.
How many sets and reps of Calves Stretch on Step should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Calves Stretch on Step good for beginners?
Yes. Calves Stretch on Step is rated beginner, so it's a sound choice while you learn to train the calves.
How many calories does Calves Stretch on Step burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Calves Stretch on Step?
Other exercises for the calves include Foam Roller Calves, Calf Stretch With Rope, Dumbbell Standing Calf Raise on Step and Dumbbell Standing Calf Raise.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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