Calves and ankles
Stiff calves and ankles change how every step lands. They loosen with time in deep shapes, heels down, and get resilient with slow, heavy calf raises. Here is every movement we teach for them.
Why it works: Stiff people work harder for every stroke
Short on time? Start with these three
- SquatLong holdFeet hip-width, toes turned out, sink your hips toward the floor and stay there, heels down or on a rolled towel. Opens your ankles, calves and deep hips.
- Warrior IIIBalanceStand on one leg and tip forward as the other leg lifts, until body and leg make one line, hips level. The standing hamstring and glute work hard.
- Two-Foot Calf RaiseStrengthStand on both feet with a kettlebell in one hand and your toes on a rolled towel. Rise for three seconds, hold for two, lower for three.
Long holds
Stay still in the shape for minutes and let the muscles settle.
- Downward-Facing DogFrom hands and knees, lift your hips up and back into an upside-down V, knees bent as you need. Stretches calves, hamstrings and shoulders at once.
- HeroKneel with the tops of your feet flat and sit down between your heels, on a block if you need one. Stretches the front of your thighs, shins and ankles.
- Legs Up the WallLie on your back with your legs straight up a wall and stay for five minutes. Your legs rest while the backs of them get a long, quiet hold, with the floor and the wall carrying you.
- PyramidStep one foot back, heels down, hips facing forward, and fold over your straight front leg with a long spine. Stretches one hamstring and calf at a time.
- Seated FoldSit with legs long, knees bent as much as you need, and fold forward with your back rounding and hands resting. Stretches the backs of your legs and spine.
- SquatFeet hip-width, toes turned out, sink your hips toward the floor and stay there, heels down or on a rolled towel. Opens your ankles, calves and deep hips.
Strength
Hold or lift your own weight.
- ChairStand, bend your knees and sit your hips back as if onto a seat, arms reaching up. Your thighs and glutes hold you there, with your weight in your heels.
- Crescent LungeLong split stance, back heel high, hips sinking down and forward. Stretches the front of the back hip and the sole of the back foot at once.
- Single-Leg Calf RaiseStand on one foot with a kettlebell in your hand and your toes on a rolled towel. Rise for three seconds, hold for two, lower for three. Works your calf, your Achilles and the sole of your foot.
- Two-Foot Calf RaiseStand on both feet with a kettlebell in one hand and your toes on a rolled towel. Rise for three seconds, hold for two, lower for three.
- Warrior IStep one foot back and plant it, heel down. Bend the front knee over the ankle and reach both arms up. Stretches the front of the back hip and the calf.
Balance
Stay steady on a narrow base while you move.
- Stand on One LegStand on one leg for a minute, then the other. Every few seconds set the free foot down and lift it again, so your foot and ankle have to catch you each time.
- Warrior IIIStand on one leg and tip forward as the other leg lifts, until body and leg make one line, hips level. The standing hamstring and glute work hard.