Mobility

Hand Roller Calf

Hand Roller Calf exercise is a movement that targets the muscles in your lower legs, specifically the calves. By applying pressure using a hand roller, you stimulate these muscles, enhancing their strength and flexibility. This exercise is particularly good for rehabilitation, relieving muscle soreness, and improving mobility.

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Hand Roller Calf instructions

Step-by-step instructions

Sit on the floor with your legs stretched out in front of you. Place a hand roller underneath one of your calves.

Rest your hands on the floor by your sides for balance.

Gently apply pressure and roll the hand roller up and down your calf muscle.

Repeat this movement for a set number of times, then swap to the other leg.

Avoid rolling directly onto your Achilles tendon or bone - stay on the calf muscle.

Sit on the floor with your legs stretched out in front of you. Place a hand roller underneath one of your calves.

Rest your hands on the floor by your sides for balance.

Gently apply pressure and roll the hand roller up and down your calf muscle.

Repeat this movement for a set number of times, then swap to the other leg.

Avoid rolling directly onto your Achilles tendon or bone - stay on the calf muscle.

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

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Back

Front

Strength distributions

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

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