Exercise guide
Standing Gastrocnemius Calf Stretch
The Standing Gastrocnemius Calf Stretch places one heel on a step with the knee extended while the toes are drawn toward the shin. The setup can stretch both the calf and hamstrings.
Training context
Benefits of the Straight-Knee Calf Stretch
Keeping the working knee extended places more emphasis on the gastrocnemius than a bent-knee calf stretch. The forward hinge may also increase the hamstring stretch.
Use a step low enough to maintain balance and avoid forcing the toes backward. A strap can be used when reaching the foot causes the back to round excessively.
Technique overview
Hinge forward without forcing the toes
Place one heel securely on a low step and keep that knee comfortably straight. Hinge forward with the back controlled and gently draw the toes toward the shin. Hold a mild stretch, release gradually, and switch sides.
Treat this as an overview and use a range, pace, and setup you can control.
