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
This move is part of Pro
Free users get the first 3 moves in each area. Upgrade to Pro to unlock step-by-step guides for every move.
Unlock with ProDifficultyNovice
Measured byTime
Sets2–3 × 20–30秒/侧
ForceStretch