Step 1. Stand arms length from a wall or piece of sturdy exercise equipment. Place your right foot behind your left foot.
Step 2. Slowly bend your left leg forward, keeping your right knee straight and your right heel on the ground. Hold your back straight and your hips forward. Do not rotate your feet inward or outward.
Step 3. Hold for 20 to 30 seconds. Continue to breath rhythmically and slowly. Do not hold your breath.
Step 4. Ease out of the stretch, switch legs, and repeat.
The calf stretch is the primary stretch for working the lower leg and foot. It is an often overlooked stretch but it is still important. Because good weightlifting form involves planting the feet firmly, if the calves are not properly stretched, the user may experience a cramp. The user should be careful not to stretch too far or stretch too hard. This can do more harm than good. Stretching is important and should be incorporated in all exercise routines. Stretching can help limit injury to the ligaments and muscles. By stretching the muscle before working out, you can actually lift more weight.
Updated: March 31th, 2015