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Exercises/Calves/Soleus and Achilles Stretch

Exercise

SOLEUS AND ACHILLES STRETCH

BeginnerPrimaryCalves
Stand
Squat

Form cues

Stand with feet hip-width apart, one foot slightly in front of the other
Keep your back heel firmly planted on the floor throughout
Bend at both knees to lower your center of gravity
The deeper the knee bend with the heel down, the more you target the soleus
Hold without bouncing and breathe steadily
Animated diagram — illustrative only

About

A targeted calf stretch that emphasizes the soleus and Achilles tendon by bending the knee during the stretch, differentiating it from straight-leg gastrocnemius stretches.

Instructions

Step-by-step technique

01

Establish your starting stance

Stand facing a wall with your feet hip-width apart and one foot positioned slightly in front of the other. Place your hands on the wall for balance while keeping your weight distributed evenly across both feet.

Keep feet parallel
02

Plant your back heel

Ensure the heel of your back foot remains firmly planted on the floor throughout the entire movement. Keeping the heel down is essential for creating the necessary tension to stretch the Achilles tendon and lower calf.

Heel glued down
03

Initiate the knee bend

Slowly begin to bend both knees, lowering your center of gravity toward the floor. Focus on shifting your weight into the back leg while maintaining contact between your rear heel and the ground.

Lower your hips
04

Deepen the soleus stretch

Continue to bend your back knee until you feel a distinct pull deep within the lower calf muscle. Adjust the distance of your feet if necessary to ensure the stretch remains concentrated on the soleus rather than the upper gastrocnemius.

Knee over toes
05

Hold and breathe steadily

Maintain the position without bouncing, holding the stretch for the prescribed duration while taking slow, deep breaths. Return to the starting position before switching to the opposite leg to repeat the sequence.

No bouncing

Common mistakes

What goes wrong — and why

Mistake

Keeping the knee straight

A straight knee shifts the stretch to the gastrocnemius, not the soleus.

Bend the rear knee significantly to isolate the soleus during the stretch.

Mistake

Heel lifting

Raising the heel removes the Achilles tendon load.

Keep the heel firmly planted throughout the stretch.

Mistake

Bouncing

Ballistic stretching can micro-tear the Achilles tendon.

Hold a static position for 20–30 seconds and breathe slowly.

Variations · Progressions · Regressions

Adaptations for every level

Regression

Seated Soleus Stretch

Sit with legs extended and dorsiflex the foot for a gentle soleus stretch.

Variation

Wall Soleus Stretch

Place the foot against a wall with a bent knee to isolate the soleus more intensely.

Progression

Soleus Stretch on Incline Board

Use an incline board to increase dorsiflexion range and deepen the stretch.