Bent-Knee Soleus Stretch
A wall-supported calf stretch with the back knee bent to shift the stretch to the soleus in the lower calf.
Primary muscles
- Soleus
Secondary muscles
- Calves (Gastrocnemius)
- Sets
- 2–3
- Duration
- 20–40 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Facing a wall with hands on it, feet in a short split stance.
Keep both heels on the floor.
Bend both knees, sinking the hips down and pushing the back knee forward.
Hold when you feel a stretch low in the back calf, near the Achilles.
Switch legs.
Breathing: Breathe slowly and sink slightly lower on each exhale.
Coaching tips
Back heel stays down
Sit down, don't lean forward
Toes point forward
Common mistakes
Heel lifting
Stance too long
Leaning forward instead of bending the knee
Safety notes
Stretch to mild tension, never pain; don't bounce.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.