Soleus and Achilles Stretch

Stand

Squat

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

Instructions

Step-by-step technique

Stand upright with your feet about hip-width apart, one foot slightly in front of the other.

Keep your back heel firmly planted on the floor throughout the stretch.

Slowly bend both knees, lowering your center of gravity while keeping your torso upright.

Continue bending until you feel the stretch deep in the lower calf and Achilles tendon.

The deeper the knee bend with the heel down, the more you target the soleus muscle.

Hold for 15â€“30 seconds, breathing steadily.

On each exhale, try to sink slightly lower while keeping the heel firmly down.

Switch legs and repeat.