Standing Calf Stretch

The Standing Calf Stretch is a simple mobility drill that lengthens the calf muscles at the back of your lower leg. It mainly targets the gastrocnemius and soleus, the two muscles that make up your calf, and it also gives your Achilles tendon and ankle a gentle stretch.

Stand facing a wall and place both hands flat against it at about shoulder height. Step one foot straight back and keep it flat on the floor. Your front knee stays slightly bent and directly over your front ankle. Point the toes of your back foot forward so both feet face the same direction.

Lean your upper body toward the wall while keeping your back heel pressed into the floor. You should feel a stretch in the back of your lower leg. Keep your back leg straight to feel it higher up in the calf, or bend your back knee slightly to shift the stretch lower toward the soleus and Achilles. Hold the position without bouncing, then switch sides.

Breathe slowly and evenly through your nose and mouth while you hold. Do not hold your breath or strain into the stretch. To make it easier, move your back foot closer to the wall. To make it harder, step it farther back or lower your hips a little.

Fault: The back heel lifts off the floor. Fix: Shorten your stance until you can keep the heel down and still feel a stretch.

Fault: The back foot turns out. Fix: Point both toes straight ahead so the stretch lines up with your calf.

Fault: Bouncing at the end of the range. Fix: Hold still for 30-45 seconds and let the muscle relax into position.