Roll Calves: Roll your calf muscles like this.
Sit with your legs straight, place your hands on the floor to lift your hips, and roll your calf muscles on a foam roller, moving back and forth from your knees toward your ankles.
How to fix it
- Sit with your legs straight, rest your calves on the foam roller, and place your hands on the floor to lift your hips.
- Roll back and forth from your knees toward your ankles.
- Use your hands to control how hard you press.
The app guides foam rolling for 30 seconds at a time
When you add foam rolling to your routine, the app guides you through 2 sets of 30 seconds each, and you can adjust the time yourself.
Get GYMKC on the App StoreHow hard should you press?
Sources differ. One study had participants press as hard as possible. Another study had participants press until their discomfort was 7 out of 10. Some sources say it should not be hard enough to hurt or cause bruising. Either way, control how hard you press with the hands you have on the floor.
See this exercise in detail
More on the same body part
Sources
- Kelly S et al., International Journal of Sports Physical Therapy (2016)
- Škarabot J et al., International Journal of Sports Physical Therapy (2015)
- Ranbhor AR et al., Hong Kong Physiotherapy Journal (2021)
- Baumgart C et al., Sports (2019)
- Chang TT et al., Frontiers in Physiology (2021)
- Patti A et al., Biology of Sport (2025)
- Heinke L et al., PeerJ (2025)
- Giannioti M et al., Sports (2026)
- NASM, Exercise Library · Foam Roll Calves
- HSS, Foam Roller Exercises for the Whole Body
- University of Colorado, CU Orthopedics · Calf Stretching Exercises Using a Foam Roller
This article is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.