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
Lie on your side with the bottom leg slightly bent.
Keep the top leg straight with toes pointing forward.
Slowly lift the top leg upward.
Hold for 1 second, then lower it slowly.
Tip: Keep the body steady with toes pointing forward; do not roll backward as you lift.
DifficultyNovice
Measured byTime
Sets2–3 × 10–15次/侧
ForceStretch