Mobility
Bent-Knee Soleus Stretch
The bent-knee soleus stretch targets the deeper calf muscle with your knee bent and heel grounded. It gently works on ankle mobility.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Place your hands against a wall at shoulder height.
- Step one foot back into a short split stance with both feet pointing forward.
- Bend both knees with your rear heel pressed into the floor.
- Shift your weight slightly downward to bring your rear knee forward until you feel a gentle stretch in the lower calf.
- Hold this position for the planned time.
- Slowly straighten your knees to release the stretch.
- Step your rear foot forward.
Form cues
- Keep your rear arch from collapsing.
- Let your knee track over your toes.
- Breathe slowly throughout the hold.
Common mistakes
- Rear heel liftingShorten your stance or reduce the knee bend until your whole rear heel stays grounded.
- Stretching with a straight rear kneeKeep a noticeable bend in the rear knee to emphasize the soleus rather than the upper calf.
- Front-of-ankle pinchingBack out of the position rather than pushing farther into a blocked or pinching sensation.
Safety
Forcing the stretch or bouncing at the end of your range can irritate the Achilles tendon or strain the calf.
- Use a stable wall on a nonslip surface.
- Keep the stretch mild and steady without bouncing.
- Stop if you feel sharp pain, tingling, or numbness.
If you have a recent calf or Achilles injury, or persistent ankle pain, get advice from a physiotherapist before using this stretch.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 20–30 seconds
- Rest
- No rest timer
Complete each hold on both sides.