About this exercise
A crouching stretch that targets the calf muscles by extending one leg back with the heel flat on the floor while squatting on the other leg. The low crouching position allows a deep stretch through the soleus and gastrocnemius.
Crouching Heel Back Calf Stretch
Step by step instructions, muscle activation and variants for the Crouching Heel Back Calf Stretch.
EasyCalves
How to Perform
- Stand with feet hip-width apart
- Lower into a crouch by bending both knees
- Slide one foot back so the heel rests firmly on the floor behind you
- Keep the back heel flat on the ground throughout the stretch
- Hold the crouching position, feeling the stretch along the calf of the back leg
- Maintain a balanced posture with your hands on the floor for support if needed
- Hold for the desired duration, then switch sides
Muscle Activation
Primary
Calves
About the Crouching Heel Back Calf Stretch
The Crouching Heel Back Calf Stretch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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