Gastrocnemius
To perform the gastrocnemius stretch, stand facing a wall with your hands pressed against it.
- Step one foot back, keeping it straight and your heel on the ground.
- Bend your front knee and lean into the wall.
- Hold the stretch for 15-30 seconds, feeling the stretch in your calf.
- Switch legs and repeat.
How to perform the Gastrocnemius
- Set up. Set up in a stable, balanced starting position appropriate for the Gastrocnemius using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your calves.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your calves rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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