How to Do Foam Roller Calves

Foam Roller Calves is a calves exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Calves

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Foam Roller Calves

  1. 01Sit on the floor with your legs extended and a foam roller placed under your lower legs.
  2. 02Cross one leg over the other to increase the pressure on the target calf.
  3. 03Lift your hips off the floor using your hands for support.
  4. 04Roll slowly from the ankle up to just below the back of the knee.
  5. 05Pause and apply pressure on any localized tight spots for fifteen seconds.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Foam Roller Calves

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Calves Pushes off the ground through the ankle.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Rotate your leg inward and outward while rolling to target the lateral and medial heads of the gastrocnemius.

Same coaching engine used inside the A90 app

05 / FAQ

Foam Roller Calves questions

What muscles does Foam Roller Calves work?

Foam Roller Calves is catalogued as a calves exercise in A90 Training Club, with the calves as its primary muscle group.

How do you do Foam Roller Calves correctly?

Sit on the floor with your legs extended and a foam roller placed under your lower legs. Cross one leg over the other to increase the pressure on the target calf. Lift your hips off the floor using your hands for support. Roll slowly from the ankle up to just below the back of the knee. Pause and apply pressure on any localized tight spots for fifteen seconds.

What is the A90 coach tip for Foam Roller Calves?

Rotate your leg inward and outward while rolling to target the lateral and medial heads of the gastrocnemius.

Is Foam Roller Calves suitable for beginners?

Foam Roller Calves is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Foam Roller Calves?

No. Foam Roller Calves is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes foam roller calves into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime