Exercise profile
Best forMuscle growth
Effectiveness★★★★☆ 4/5
EquipmentMachine
Recommended3-4 sets x 10-20 reps, full range
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Loads the calves in a bent-over position for a strong stretch.
- Setup
- Bend forward onto a support, balls of feet on a step.
- Common mistakes
- Bending the knees or using a half range.
- Easier
- Use bodyweight before adding any load.
- Harder
- Have a partner sit on the hips or add a belt.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s