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
Stand with your back against a wall and step your feet out about half a step.
Slowly bend your knees and slide down along the wall.
Keep your back on the wall and stop at a comfortable depth.
Hold the position, then slowly push back up to standing.
Tip: Keep your back on the wall and knees aligned with the toes; control the depth to your ability.
DifficultyNovice
Measured byTime
Sets2–3 × 20–30秒
ForceStretch