Smart Workout Diary

Soleus and Achilles Stretch

The Standing Soleus and Achilles Stretch is a bent-knee calf stretch performed with the rear heel kept on the floor. It primarily lengthens the soleus and can improve ankle mobility and lower-leg flexibility for activities such as walking, running, and squatting.

Demonstration

Soleus and Achilles Stretch — demonstration 1
Soleus and Achilles Stretch — demonstration 2

Instructions

  1. Stand facing a wall and place both hands on it at about chest height.
  2. Step one foot back and keep that foot pointing straight ahead with the heel flat on the floor.
  3. Bend both knees while keeping your torso tall, then gently shift your hips forward until you feel a stretch low in the rear calf near the Achilles tendon.
  4. Hold without bouncing, breathe steadily, then return slowly and repeat on the other side.
Muscle Group
Soleus
Type
Stretching
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the rear knee bent; straightening it shifts more of the stretch toward the gastrocnemius.
  2. Keep the rear foot facing forward and avoid letting the arch collapse inward.
  3. Use only a mild to moderate pulling sensation; do not force through sharp pain.
Exercise library