Knee straightens during lowering
Straightening shifts emphasis to gastroc, removing load from the soleus.
Overactive muscles
GastrocnemiusHamstrings
Corrective work
Foam RollGastroc / calves↗StretchWall calf stretch — gastroc (straight leg)↗Mobility · Lower Body
Step Soleus Stretch (Eccentric Hold)
Coaching cues
- Stand on a step with the ball of the foot on the edge, heel hanging off
- Bend the knee to about 30° and slowly lower the heel below step level
- Hold at end range for 30–45 s — resist using the knee to generate movement
- Focus the sensation in the deeper, lower portion of the calf below the gastroc belly
Common faults 2
Foot pronates / arch collapses
Subtalar eversion changes the stress angle off the soleus.
Overactive muscles
PeronealsGastrocnemius
Corrective work
Foam RollPeroneals↗StretchSoleus stretch (bent knee)↗