Seated knee extensionWall sitSide-lying leg raiseStanding hip extensionCalf raiseSeated knee raiseClamshellStanding hip abductionStanding knee raiseWall half squatHeel walkBanded leg pressBanded seated knee extensionBanded hip abductionBanded hip extensionLateral band walkStep heel drop stretchSeated towel calf stretchFoam roller calf releaseSeated calf raiseStanding double-leg calf raiseWeighted seated calf raiseHeel drop (eccentric)Wall-supported calf raiseStatic calf raise holdTowel-between-ankles calf raiseBent-knee calf raiseIncline board static stretch
Sit on a stable chair with both feet flat on the floor.
Slowly straighten one lower leg forward.
Feel the front of the thigh tighten and hold for about 2 seconds.
Slowly lower the leg back to the starting position.
Tip: Keep the thigh on the chair; only the lower leg extends, with no fast kicking.
DifficultyNovice
Measured byTime
Sets2–3 × 10–15次/侧
ForceStretch