Ankle Mobility Exercise: Calf Stretch for Deeper Squats
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- Опубликовано: 21 май 2014
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Tight calves cause all sorts of issues, particularly if you're trying to improve your squat. This downward dog stretch should look familiar if you've practiced yoga before, but in this video, Ryan will show you how to use this stretch to improve your squat and loosen up your calves.
We really hope you found this video useful. Please leave a comment if you have any questions at all. We'll do our best to help. 
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![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
This stretch feels like HELL, but feels like heaven when I test my squat afterwards ;)
+Lo van Royen That was our goal ;)
what an incredibly useful video, thanks!
Thank you that helps a lot!
Excellent video.
Very accurate technique for perfect squat thank you
finally a stretching technique for the back of legs that really helps me!
Love this deep stretch.
wow! it really helps, thank you!
I've never been able to squat and everyone I ever spoke to about it were never able to help me - but you did! This was a great video because it was concise, informative, very well explained and well planned (I'm assuming); I subbed for more helpful videos. Thanks.
glad it helped!
This stretch kills me. Amazing stretch in my quest for a decent squat!
great vid
Calf Stretch for Deeper Squats
Very informative video! I think that my calves are particularly problematic areas for me and this is the first exercise that has had such a good effect on them. Thanks a lot! :)
The first time you
Omw this stretch really helped me, started doing it last night and tonight I could go down in a deeper squat. Thank you👍🏼
That's great - thanks for letting me know :)
this was helpful, thnx
Glad it was able to help!
I have insanely tight calves that a massage therapist told me are as stiff as planks, the worst she'd ever seen. I have regular cramps, regular injuries when I was doing box fit and running/kicking/jumping barefoot. And I never linked it to not being able to squat properly. Which I can't, and doing those wrong also contributed to my back pain, so basically I'm a mess lol. I did crossfit for 2 years which meant 2 years of injuries until I finally tore a disc and quit cold turkey. I'm still trying to find a training program that is above all SAFE while also challenging, and the GMB Elements program is looking better and better with each video I watch. Thank you for such great content, and for giving me hope!!
Sorry you've had so much trouble. I know it's no fun feeling stiff. Ankles and calves can be just about the hardest thing to change, and they take a LOT of time, but if you're consistent with it, they can at least get a little better than they are now.
Oh my god...
I cant tell you how much this helped!
I just tried 2-3 minutes stretch and i can go deep even now
Thank you so much guys, really appreciate it
+Uğur Can Turan We are so glad that this helped!
This is what I need because my ankle mobility sucks and they hurt when I try squatting deep…but so do my knees. Question- how long should I hold the stretch for? Also, when Matt was doing the single leg stretch was he pushing/moving the knee backwards? You said outward, just confirming
Thanks
I am still struggling with a proper deep squat. Ankles & calves are my problem zones.
I will give this a try. Doing flexibility exercises regularly and consistent is the hardest part. Can you give some advice how that could be done easier and more regular?
Hey Daniel, It is really about not trying to do to much at once. I think if you read this article you are going to find habit creation is something you can totally do.
gmb.io/habits/
I suggest picking two or three stretches you do first thing in the morning or right before bed. Do it every day. Seriously just continue to listen to your body and see what happens. Keep it simple.
I've got big problems with my achillies. Had Tendonopathy/tendonitis in them for years then last Xmas did a partial rupture. As soon as I roll my calves or get a calf massage, the tension is released from my achillies and things feel better. But then eventually the tension comes back.
Gonna try these stretches and see how it goes... Been like this for years and I need some solution!
Please keep us posted on how things go for you!
I wouldn’t think this would help my squat till I tried it. I would do this every day now
that's how a lot of things work - good on you for giving it a go :)
is their another calf stretching exercise to imrove my calf flexibilty
Here is a helpful resource: gmb.io/feet/
ok great thanks GMB
Which exercises do you recommend for race walkers? I have been race walking for about two months and need some help.My in steps ( top of my foot connected to the shin) always hurt during training can you recommend some exercises and streatches. Thank You
Check these out: gmb.io/feet/
How long does it take for the achillies to fully stretch so you have flat feet in the downward dog? I used to do this stretch but my shoulders would give out and it seems I couldn't really progress with it. Main problems with my squat are my ankles and upper thoracic spine
There is no set amount of time for a person to stretch that particular area. It takes time, practice, and understanding each person is different. If your shoulders were giving out I believe you were pushing too hard. Remember to listen to your body and to progress slowly. Try giving this a read: gmb.io/squat/
Is there some kind of warm up I should be doing before stretching? Should I apply heat to the calves beforehand? Ice or heat after?
Just moving around some is good. This routine is a more complete version: ruclips.net/video/apCIhoPmHW8/видео.html
I would suggest having a second camera to capture those ankles and heels to display to the viewer the proper positions. Thank you for your sharing knowledge and expertise. Cheers.
Proper positions differ form one person to the next. You need to align your joints where your joints will allow.
Thanks for the feedback.
Oh wise masters of the GMB variety... When I try to get down into a squat, I feel my ankles pinch at the front, and my dorsiflexion just suddenly "stops". Would this likely be a muscular issue requiring length at the posterior calf muscles and the Achilles tendon, or might it be a mechanical joint restriction requiring distraction at the ankle?
Sorry for the very specific question. Thanks to anyone who might be able to help.
Paul Bruce Try using what is in the video and see if that helps. Can't really say what is wrong via youtube or the internet.
GMB Fitness You're absolutely right - I regretted posting this question later that day, when I was at the gym working my training shift. There's no point in trying to fix joint position if I can fix up my calf muscles and Achilles tendon that I know are VERY tight!
I think I'm sold on buying focused flexibility. My hips are WICKED tight (recovering from piriformis syndrome because of it), and of course, tight pecs and lats - I'm just overall very tight. Love your approach to flexibility. Hopefully the program will help me address those calves, too!
Thanks for the response!
No need to regret asking a question.
If you give FF a try, I think it'll help what you're describing. I used to have serious piriformis-related pains, and there's a lot of hip work in there. Also for the shoulders, pecs, lats, etc. The key in FF is just to choose something to start with and nail that first.
Hey Paul, sorry for jumping into this response a year late but I just stumbled upon this video after I purchased the FF program. I have sprained my left ankle multiple times and now have joint mobilization issues where the talus runs in to the tibia and fibula, greatly reducing dorsiflexion. Did you see major improvement using FF?
Do you have a video how to do the downward dog. I can’t do it. Tha
I’m sure there’s a few thousand yoga channels that do :)
Can it helpful for decrease calf
It can be helpful for increasing your calf flexibility!
What if your heels can't touch the ground while in the downward dog? Mine can't.
Or will I gradually progress into it as I keep doing it?
You can work on your flexibility, but in the meantime, keep practicing with what you've got.
How long did you guys got your good squat?
Ryan's been working on his for 47 years.
GMB Fitness that....does kinda break my motivation lol. I’m working on mine, but I hope I won’t take that long to get my perfect squat
Please help me, when I do squats I'm falling behind. What should I do. Please help
Check these two videos:
ruclips.net/video/zJBLDJMJiDE/видео.html
ruclips.net/video/apCIhoPmHW8/видео.html
Also, just be aware that's it's super common, but it takes a long time to improve ankle flexibility for most people. Stick with it.
GMB Fitness thank you so much
tight calf
Why do I fall backwards when I get into my squat and I try to straighten my spine? What do I need to stretch or strengthen?
Usually it means your hips and ankles are tight. We'll show you how to fix it here: gmb.io/squat/
@@gmbfit Thank you so much! I'll check it out!
Is it normal to have a horrible stinging sensation at the back of the knees when doing these?
No. It's normal to feel a stretch. If it's horrible, you're pulling too hard.
What do I do if I'm doing the downward dog stretch and my feet aren't touching the floor
Excuse me I meant to say heels
Tiana Burton Start off standing up straight, bend over and touch your toes then slowly walk yourself back until you can barely keep your heels on the ground. Over time your flexibility will increase.
@@JeremyRemele you lost me at "touch your toes" :(
I'm trying to do the stretch but my feet won't touch the floor...
It’ll probably take time - lots of it. But also check out video on feet and ankles to help loosen that up.
Damn rhat shit hurts so bad
My calves are so tight that the joint locks up. I've tried everything that you can find about ankle mobility on the internet, nothing works. I don't know what to do. MRI and CAT show nothing irregular... !?
How am I supposed to stretch a muscle the joint of which hurts before the muscle is stretched???
If you've tried everything, and nothing works, there's not a lot of chance that I can help. I'd suggest working with a physical therapist in person.
@@gmbfit I will do that but physios don't share your values at GMB. They consider me healthy because I can walk stairs if I'm careful to not dorsiflex much. I know that your values are more... sensible. Don't you have any stretching principles for muscles so tight that the joint hurts before a stretch is felt?
One of our founders *is* a PT, so clearly some of them do in fact share our values.
Try this: gmb.io/feet/
i cant even get my heel down flat, how can i proceed from there ?
+Simon Loo Keep practicing what is demonstrated in the video. It won't happen over night :) Patience and practice.
+GMB Fitness yup doing so now....but i notice if i widen the gap between 2 feets, heels could be flatten. But the harder part is when feet are shoulder width or narrower.
Yeah, that's pretty common. Just gradually bring them together as they loosen up. Unfortunately, it takes a while for the ankles...
Guy speaking reminded me of Nicholas Cage
I don't see it.
Actually, he sounds and looks a lot more like Tom Cavanagh, guy that plays Harrison Wells on the Flash :)
GMB Fitness more in terms of looks rather voice, search up Nicholas cage as ghostrider
Oh! Nicholas Cage in Ghost Rider is what we were going for.
WHY. CANT. I. PUT. MY. HEELS. DOWN.
I don't know but if you are having trouble her his a good resource: gmb.io/feet/
u having tight calf
Everyone can work towards that DEEP SQUAT??? I cannot, yet I hope. I'm Asian, and I cannot do an Asian squat. I will try to be patient and slowly work toward that goal.
It has nothing to do with being Asian. You have to spend time developing the range of motion.
doing that I can't even get my feet flat on the floor....
That's OK. If you could, you wouldn't be searching for ankle mobility stuff... Just do what you can, and check this out for more things to try: gmb.io/feet/
I can't do a downward facing dog at all LOL
Welp, start practicing this, and you'll get closer.
@@gmbfit LOL, I guess that's the next step.
This is helping me a lot. +1 sub :)
Mmmkaay?
Put me out of my misery and answer a question, please. If a person is very overweight, then wouldn't the bulk of the body prevent them from doing deep squats, however flexible they are? I ask because it looks like bulky torso and bulky thighs take up too much room when folded, and that makes it very hard to stay up when squatting. If that's wrong, then where am I going wrong?
If a person is very overweight, their squatting leverage is really the last thing they should be concerned with.
Thats a yoga pose..nothing new..you should have taken sbdy who cannot do a downward dog as example!lots of people cannot put heel down on that position
The guy's demonstration of downward dog is wrong, the back should not be rounded, but slightly concave with buttocks pushed out. Also legs should not be that much wide apart,that's cheating. Anyhow, don't worry about the heels not touching the ground in downward dog position, but do worry about your lower back!
This isn't downward dog :-) We are using what we call the A-Frame position both are great positions but each has a different purpose. gmb.io/self-assessment/