Standing Calf Stretch
A wall-supported split stance stretch with the back leg straight to target the gastrocnemius.
Primary muscles
- Calves (Gastrocnemius)
Secondary muscles
- Soleus
- 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 at shoulder height, one foot forward and one foot back in a split stance.
Keep the back leg straight and the back heel pressed into the floor.
Bend the front knee and lean your hips toward the wall.
Hold when you feel a stretch in the upper calf of the back leg.
Switch legs.
Breathing: Breathe slowly and lean in slightly on each exhale.
Coaching tips
Back heel down
Back toes point straight ahead
Body in a straight line from head to back heel
Common mistakes
Heel lifting off the floor
Back foot turned out
Bending the back 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.