LEGS
Your legs contain some of the largest muscles in your body. For the
purpose of weightlifting, most experts divide the legs into four separate
muscle groups: quadriceps, hamstrings, calves, and anterior tibialis. The
quadriceps and hamstrings act at the knee joint, and the calves and anterior
tibialis act at the ankle joint.
Calves:
Groups of muscles farther down the back of the leg running from the backside
of the knee to the Achilles tendon. The two muscles that make up the calves
are the gastrocnemius and soleus. Their primary function is to extend your
foot at the ankle and flex your toes, which helps you jump, walk/run, and
pedal.
| Muscles stretched: |
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Calves |
| Instructions: |
- Put the sole of the top half of your right foot against the wall. Slide
your right heel as close towards the wall as possible.
- Slowly lean forward towards the wall stretching your calves. Once you
have stretched your calf to the furthest comfortable position, hold for
at least 15-30 seconds.
- Switch legs and repeat.
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 If you'd like to view and print out all of these exercise instructions in an easy-to-follow "manual" format, please click here for the PDF version. Each and every exercise includes the beginning and midpoint images of the video demonstration so that you'll have a visual to compliment the text instructions. You'll need the Adobe Acrobat application, but this is likely already installed on your computer. If not, please go to http://www.adobe.com to download the latest version, free of charge.
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