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Lower Legs · Body Weight
Crouching Heel Back Calf Stretch
Crouching Heel Back Calf Stretch is a beginner isolation flexibility exercise that works the calves (lower legs), with the quadriceps, hamstrings and glutes assisting. It needs only a mat. 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
- Quadriceps · Quadriceps Femoris
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Glutes · gluteus maximus, gluteus mideus
How to do Crouching Heel Back Calf Stretch
- Begin standing with your legs wide in a semi-lunge position, turned to the right side, with your left leg extended back and your right knee bent.
- Bend forward at the hips and place your hands on the floor in front of you for balance, keeping your back as straight as possible.
- Push your left heel down towards the floor, feeling a stretch in your left calf muscle.
- Hold the stretch for the desired duration, then switch sides and repeat the stretch on the right side.
Form tips
- Focus on keeping your back straight and your shoulders down and away from your ears.
- Perform the stretch with control to avoid overextending your calf muscles.
- Breathe deeply and steadily throughout the stretch, inhaling through your nose and exhaling through your mouth.
- Ensure your supporting leg (the one in front) remains bent to maintain balance.
Crouching Heel Back Calf Stretch alternatives
More calves exercises
Crouching Heel Back Calf Stretch FAQ
What muscles does Crouching Heel Back Calf Stretch work?
Crouching Heel Back Calf Stretch mainly works the calves in the lower legs (Gastrocnemius and Soleus). The quadriceps, hamstrings and glutes work as secondary muscles.
What equipment do you need for Crouching Heel Back Calf Stretch?
You need only a mat.
How many sets and reps of Crouching Heel Back Calf Stretch 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 Crouching Heel Back Calf Stretch good for beginners?
Yes. Crouching Heel Back Calf Stretch is rated beginner, so it's a sound choice while you learn to train the calves.
How many calories does Crouching Heel Back Calf Stretch 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 Crouching Heel Back Calf Stretch?
Other exercises for the calves include Calf Stretch With Rope, Seated Calf Machine, Kettlebell Calf Raise and Smith Machine Calf Raise.
For developers
Use Crouching Heel Back Calf Stretch in your app
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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