Feet turn outward
External rotation reduces medial gastrocnemius activation.
Overactive muscles
TFLHip external rotators
Corrective work
Foam RollTFL↗StretchStanding TFL stretch↗Hinge · Lower Body
Heel Raise (Bodyweight Standing)
Coaching cues
- Stand with feet hip-width; rise onto the balls of the feet — full plantarflexion
- Pause at the top; squeeze the calves hard for 1 second
- Lower slowly — 3-second eccentric; heels touch the floor between reps
- Progress by adding dumbbells or using a single leg
Common faults 2
Not reaching full plantarflexion
Partial range limits the gastrocnemius and soleus stimulus.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch — gastroc (knee straight)↗