A wall-supported split stance stretch with the back leg straight to target the gastrocnemius.
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 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.
Back heel down
Back toes point straight ahead
Body in a straight line from head to back heel
Heel lifting off the floor
Back foot turned out
Bending the back knee
Stretch to mild tension, never pain; don't bounce.