Mobility

Calf Roller

The Calf Roller exercise is a simple and beneficial stretch. This action is primarily targeted at your calf muscles, which are the muscles in the lower back part of your legs. This exercise is excellent for flexibility, easing muscle tightness, and it can also be an essential tool in preventing injuries and improving athletic performance.

View all exercises

Calf Roller instructions

Step-by-step instructions

1

Sit down on a mat or floor with your legs extended in front of you.

2

Place a calf roller beneath one of your legs, just below the calf muscle.

3

Use your hands to lift your hips off the floor, placing all your weight onto the roller.

4

Slowly roll the roller up and down your calf, from just below your knee to your ankle.

5

Remember to perform this on both calves, and not to apply too much pressure initially, as the motion should not cause pain.

Sit down on a mat or floor with your legs extended in front of you.

Place a calf roller beneath one of your legs, just below the calf muscle.

Use your hands to lift your hips off the floor, placing all your weight onto the roller.

Slowly roll the roller up and down your calf, from just below your knee to your ankle.

Remember to perform this on both calves, and not to apply too much pressure initially, as the motion should not cause pain.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

Explore other exercises

Half Kneeling Cable Overhead Press

The Half Kneeling Cable Overhead Press is a great exercise for strengthening shoulders, upper body, and core while improving balance, enhancing power, and aiding with some shoulder injury rehab.

Dumbbell Overhead Row

The Dumbbell Overhead Row boosts upper back and shoulder strength. Ideal for enhancing endurance and improving upper body strength, each row targets key muscles.

The Wall Walk is a body weight exercise that enhances shoulder and core strength and stability. It mimics a handstand walk, where you start in a push-up position and "walk" up a wall, enhancing upper body strength and balance.

Start your fitness journey today

Enjoying exercises like Calf Roller, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.

Work with a trainer