Crouching heel back calf stretch

Category

Stretching

Difficulty

Beginner

Equipment

Yoga Mat

Primary muscles

Gastrocnemius, Soleus

Secondary muscles

Quadriceps Femoris, Biceps Femoris, Semitendinosus, Semimembranosus, Gluteus Maximus, Gluteus Mideus

How to do it

1. 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.
2. 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.
3. Push your left heel down towards the floor, feeling a stretch in your left calf muscle.
4. 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.