Calves-SMR

A intermediate stretching exercise for the calves, done with a foam roller.

Main muscles: Calves
Equipment: Foam roller
Level: Intermediate
Movement: Static

How to do the Calves-SMR

Begin seated on the floor. Place a foam roller underneath your lower leg. Your other leg can either be crossed over the opposite or be placed on the floor, supporting some of your weight. This will be your starting position.
Place your hands to your side or just behind you, and press down to raise your hips off of the floor, placing much of your weight against your calf muscle. Roll from below the knee to above the ankle, pausing at points of tension for 10-30 seconds. Repeat for the other leg.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Calves-SMR

Questions

What muscles does the Calves-SMR work?

Mainly the calves.

Is the Calves-SMR good for beginners?

It's rated intermediate. Beginners can build up to it with Seated Calf Stretch first.

What can I do instead of the Calves-SMR?

Good alternatives that train the calves: Peroneals-SMR, Anterior Tibialis-SMR, Foot-SMR or Peroneals Stretch.

How many sets and reps of the Calves-SMR should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).