Deficit Calf Stretch
The Deficit Calf Stretch is a bodyweight mobility exercise performed on an elevated surface to deepen ankle range of motion. It primarily targets the gastrocnemius and soleus muscles by allowing the heels to drop below the toes, effectively lengthening the Achilles tendon.
Because this is a time-based mobility hold, the AI analyzes your duration and perceived exertion to ensure you are stimulating tissue change without overstretching. If your wearable data indicates high running volume or accumulated leg fatigue, the app may recommend longer, gentler holds to aid recovery. Furthermore, tracking your history allows the system to adjust volume if you have previously flagged issues like plantar fasciitis or Achilles tendinopathy.
Form Cues
- Place the balls of your feet securely on the edge of the step
- Lower your heels slowly until you feel a deep stretch
- Keep your legs straight to target the upper calf
- Bend your knees slightly to shift focus to the lower calf
- Hold the bottom position statically
- Don't bounce at the bottom of the movement
- Don't let your feet slip off the edge
- Don't hyperextend your knees
- Don't hold your breath while stretching
Common Mistakes
- Bouncing or using momentum
- Not going deep enough
- Holding tension in the shoulders
- Rushing the stretch duration
Muscles Worked
This exercise isolates the triceps surae muscle group, specifically targeting the large gastrocnemius when the leg is straight and the underlying soleus when the knee is bent. By utilizing a deficit, gravity helps drive the heel past neutral, maximizing ankle dorsiflexion and improving flexibility in the Achilles tendon.
Primary
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