Exercise
POSTERIOR LOWER LEG STRETCH
Stand
Squat
Form cues
Start in a kneeling lunge with one knee down, opposite foot planted flat
Place your hand on the front knee for support before lunging forward
Keep your spine straight and hips square throughout
Press through the front heel to intensify the calf stretch
Hold without bouncing — this is a static stretch
Instructions
Step-by-step technique
Kneel down on one knee on a mat with the opposite foot planted flat on the floor in front of you.
Keep your spine straight and your hips and shoulders aligned.
Place one hand on the knee of your front leg for support.
Lunge forward slightly, shifting your weight toward the front foot.
You should feel a stretch in the lower leg — the calf and Achilles tendon — of the front leg.
Hold for 20–30 seconds, breathing steadily.
On each exhale, gently press through the front heel to deepen the stretch.
Switch legs and repeat on the other side.