Roll Calves (Single-Leg)
One calf on the foam roller with the other leg crossed on top for more pressure; it works deeper than both legs at once.
How to do it
Setup
Seated, one calf on the roller, the other leg crossed over it, hands behind the hips.
Steps
- Lift the hips and roll from the ankle to below the knee.
- Pause on a tender spot and circle the foot slowly.
- Finish one leg, then switch.
Common mistakes
Crossing the top leg when the pressure is already too much: uncross it. Rolling onto the Achilles or behind the knee: stay on the muscle. Bouncing on a sore spot: hold still and breathe.
Breathing
Steady throughout; never held.
