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Lower Legs · Body Weight
Standing Gastrocnemius Stretch
Standing Gastrocnemius Stretch is a beginner isolation flexibility exercise that works the calves (lower legs), with the hamstrings assisting. It needs only a bench. 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
Secondary muscles
- Calves
- Calves
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
How to do Standing Gastrocnemius Stretch
- Stand facing a bench with your feet shoulder-width apart.
- Place your right foot on the bench, keeping your heel on the bench and your toes pointing up. Your left foot should remain flat on the floor.
- Lean forward slightly, grab your right heel with your right hand, and straighten your leg while lightly pulling your forefoot.
- Hold the stretch for 20-30 seconds, then switch legs and repeat. Perform the stretch for the desired number of repetitions on each side.
Form tips
- Keep your knees slightly bent to avoid strain or injury of your joints.
- Gradually increase the depth of the stretch as your flexibility improves.
- Use a bench at a comfortable height to ensure an effective stretch.
Standing Gastrocnemius Stretch alternatives
More calves exercises
Standing Gastrocnemius Stretch FAQ
What muscles does Standing Gastrocnemius Stretch work?
Standing Gastrocnemius Stretch mainly works the calves in the lower legs (Gastrocnemius). The hamstrings work as secondary muscles.
What equipment do you need for Standing Gastrocnemius Stretch?
You need only a bench.
How many sets and reps of Standing Gastrocnemius 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 Standing Gastrocnemius Stretch good for beginners?
Yes. Standing Gastrocnemius Stretch is rated beginner, so it's a sound choice while you learn to train the calves.
How many calories does Standing Gastrocnemius 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 Standing Gastrocnemius Stretch?
Other exercises for the calves include Calf Stretch With Rope, Standing Calf Raises Smith Machine, Standing Calf Raise Resistance Band 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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