How To Perform Calf Bridge Oscillations

Calf Bridge Oscillations are an amazing yet challenging exercise to build strength and stability in the ankles, calves, hamstrings and glutes. This is a great exercise for runners as well. All you need is a foam roller.

Level/Difficulty: Intermediate to Advanced

Muscle Group(s): calves, hamstrings, glutes, core

Equipment: foam roller

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Core engaged, midfoot on roller, raise heels and hips, move roller forward and back

Before starting:

Keep your core engaged so you don’t hyperextend the lower back. Push firmly into the roller to avoid muscle cramps.

1. Position the forefoot on the foam roller and have the knees bent to your comfort/fitness level.

2. Maintain a slight tuck in the pelvis and lift the hips and heels away from the floor.

3. Quickly move the foam roller forward and back while keeping the pelvis slightly tucked. Once strong enough, this exercise can be performed single leg.