Standing gastrocnemius stretch

Category

Stretching

Difficulty

Beginner

Equipment

Bench

Primary muscles

Gastrocnemius

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus

How to do it

1. Stand facing a bench with your feet shoulder-width apart.
2. 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.
3. Lean forward slightly, grab your right heel with your right hand, and straighten your leg while lightly pulling your forefoot.
4. 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.