Description

This is such an effective exercise because it manipulates the anatomical structure of the gastrocnemius to deliver a more powerful, more effective muscle contraction. As mentioned in our calf training article, the gastrocnemius is at its most powerful when in a stretched position. Since it’s a bi-articular muscle (crosses both the knee and ankle) moving the hips into flexion while keeping the legs straight creates tension on the gastrocnemius and places it as its greatest strength potential.

1. Place the balls of your feet onto a platform at least 3-5 inches in height. Keep legs straight and bend at the waist until upper body is perpendicular with the floor. Hold onto something with hands to maintain balance – a squat rack for example.
2. Inhale and lower ankles below platform until a stretch is felt within the calf muscle.
3. Exhale, rise up onto toes, pause for a moment and squeeze calf while shifting the bulk of your body weight to your toes.
4. Repeat until desired number of repetitions are completed.

To increase the resistance, you can get a partner to climb onto your back and straddle your hips.

Note: This technique is not suitable for beginners.