Instructions
Preparation
- Step forward with one front forward. Bend over and place hands on floor well in front of forward foot with arms straight.
Execution
- Position rear foot flat on floor while keeping rear knee straight and hold stretch. Repeat with opposite leg position.
Comments
- Soleus may also be stretched in forward bent leg if it is
placed far enough back to be sufficiently stretched.
- Although the angle of the ankle is greater with the hands closer to the rear foot (requiring less ankle flexibility), the angle of the hips is less (requiring more hip flexibility). As the hamstrings are stretched through the hip, they pull on the gastrocnemius due to the intertwining contact the hamstrings have on gastrocnemius behind the knee.
- If ankle or hip flexibility is not sufficient to place rear foot flat on floor, keep knee straight and bring heel as close as possible to floor while feeling a mild stretch in the calf.
Muscles
Target
- Gastrocnemius (rear leg)
Other
- Soleus (see notes)
- Hamstrings (hands closer to feet)
