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Calves · Beginner

Standing Soleus and Achilles Stretch

Bent-knee standing calf stretch emphasizing the soleus and Achilles region while the heel stays down.

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Standing Soleus and Achilles Stretch demonstration

Exercise overview

Training details

Calves

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Face a wall and place one foot behind the other.
  2. 02Keep the rear heel flat and point both feet forward.
  3. 03Bend both knees while shifting the hips slightly forward.
  4. 04Stop when a gentle stretch is felt low in the rear calf and Achilles region.
  5. 05Hold without bouncing, then change sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationKneeling Soleus Stretch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAnkle CirclesComparable substituteAnkle Controlled Articular Rotation (CAR)Comparable substituteAnkle Dorsiflexion Pulse

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