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Box Calf Stretch
Standing calf stretch on an elevated surface that targets gastrocnemius and soleus to improve ankle dorsiflexion and flexibility; hold for 30-60 seconds per leg with straight or bent knee variations.
About Exercise
Equipment
Plyometric Box, Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Calves
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
10/10Gastrocnemius, Soleus
Programming
Typical Rep Range
2-4 reps
Rest Between Sets
10-30 seconds • Between holds
How to Perform
Stand on a sturdy box or step with the ball of one foot on the edge and heel hanging off. Hold a wall for balance if needed.
- Keep the knee straight to target gastrocnemius or slightly bent for soleus.
- Slowly lower your heel below the box level until you feel a gentle stretch.
- Hold the position while breathing deeply and relaxing into the stretch.
- After 30-60 seconds, raise your heel and switch legs.
- Repeat 2-4 times per side.
Coaching Tips
Form Cues
- Heel drops fully
- Knee tracks straight
- Relax into stretch
- Breathe steadily
Breathing
Inhale to prepare, exhale to deepen the stretch and relax the calf.
Tempo
0-30-0
Range of Motion
Lower heel until gentle pull in calf, knee straight for gastrocnemius or bent 15-30 degrees for soleus; avoid pain.
Safety
Safety Notes
- Warm up first
- Avoid if acute Achilles injury
- Use support for balance
- Consult professional for conditions
Spotting
Not required; self-supported stretch.
Common Mistakes
- Bouncing or jerking
- Stretching to pain
- Poor foot placement
- Uneven balance
When to Avoid
- Acute Achilles tendonitis
- Calf strains
- Recent ankle surgery
Flexibility Needed
- Basic ankle stability
Build Up First
- None
Also known as
Step Calf Stretch, Stair Calf Stretch, Elevated Calf Stretch
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