The “Iron Curtsy”…a.k.a. Standing Calf Stretch

The Iron Curtsy?!? Yes, that’s what it’s called. I guess we could call it a standing calf stretch, but it is way more forgettable that way. Karen McDowel Smith introduced this one to me years ago at a StrongFirst Bodyweight Certification, so I cannot take credit for it or the name. This is a great stretch; it requires no equipment, nothing to stand on, and no contact with the ground. It is also done with a hip hinge, which is awesome because practicing hip hinging is great for your deadlift variations. Limited or tight calves and hamstrings will limit your ability to hinge from the hips and it will change your squatting mechanics. Sometimes working on your ankle mobility can have profound effects on improving your Running, Squatting (especially Pistol Squats), and setup for your Barbell Deadlift. This is a keeper, you might want to make this part of your regular repertoire.

The Iron Curtsy (a.k.a. Standing Calf Stretch) 

8reps each / 2-4 sets 

• Start standing feet together. 

• Step your right foot straight ahead, so it is one foot length past your left foot but still inline with your right hip.

• Place your hands on your hips. 

• Keep your right knee straight, heel on the ground, toes in the air.

• Sit your tail back and bend your left knee so you are making a “curtsy”. 

• Sit back until you feel a stretch in your right calf and hamstring, you may not need to go very far. 

• Keep your hips square facing forward and make sure your spine is staying straight so you are not rounding your lower back. 

• Do the prescribed sets and reps and repeat on the other side.