Standing Gastrocnemius Stretch
With one heel propped on a step and that knee straight, you lean forward and pull the toes back with your hand, stretching the upper calf and the back of the knee.
Primary muscles
- Calves (Gastrocnemius)
Secondary muscles
- Hamstrings
- Soleus
- Sets
- 2–3
- Duration
- 20–40 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Standing in front of a low step with the heel of one foot on it, that knee straight and the toes pointing up.
Bend the other knee slightly and rest that hand on the thigh.
Keeping your back flat, lean forward from the hips and hold the toes of the raised foot.
Pull the toes gently toward the knee until you feel a stretch in the upper calf.
Hold, then switch legs.
Breathing: Breathe slowly and ease the toes back a little on each exhale.
Coaching tips
Raised knee straight
Flat back, hinge from the hips
Pull the toes, not the ankle
Common mistakes
Bending the raised knee
Rounding the back to reach the toes
Using a step that's too high
Safety notes
Loop a strap around the ball of the foot if you can't reach the toes with a flat back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.