A wall-supported calf stretch with the back knee bent to shift the stretch to the soleus in the lower calf.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
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.
Back heel stays down
Sit down, don't lean forward
Toes point forward
Heel lifting
Stance too long
Leaning forward instead of bending the knee
Stretch to mild tension, never pain; don't bounce.