Legs
Sitting Calf Stretch (Dorsiflexion)
A foundational recovery movement designed to improve ankle mobility and alleviate lower leg tension.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the floor with both legs extended straight out in front of you.
Maintain a tall posture by engaging your core and keeping your back straight.
Flex your feet back toward your shins as far as your natural range of motion allows.
Loop a towel or resistance band around the balls of your feet if you cannot reach them comfortably with your hands.
Gently pull your toes toward your body while keeping your knees fully extended and locked.
Hold this position for 30 seconds while focusing on deep, controlled breathing.
Slowly release the tension and relax your feet into a neutral position.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the lower back to reach further forward
- Allowing the knees to bend during the stretch
- Bouncing or using ballistic movements instead of a steady hold
- Holding your breath which increases muscle tension
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.