Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Keep the knee straight for gastrocnemius or slightly bent for soleus. Lower your heel below the box, feeling a stretch. Hold, breathe deeply, then raise and switch legs. Repeat 2-4 times per side.
To maximize the stretch, allow your heel to drop fully below the box, ensuring a comfortable and complete lengthening of the calf muscles. Maintain a straight knee to emphasize the gastrocnemius muscle or a slight bend to target the soleus, paying attention to how the feel changes with each variation. Consciously relax your body into the stretch, releasing any tension in your shoulders, neck, and hips to allow for a deeper and more effective lengthening of the calf. Focus on slow, steady breathing throughout the stretch, inhaling deeply and exhaling slowly to promote relaxation and enhance the feeling of release in your calf muscles.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.