Mobility
Squat-Wedge Calf Stretch
The Squat-Wedge Calf Stretch uses a raised forefoot and a forward knee bend to gently stretch your calf and explore ankle mobility.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Hold a stable support beside you.
- Place one forefoot on the wedge’s incline with your heel resting on the floor.
- Bend that knee forward over your toes until you feel a gentle calf stretch.
- Hold this position for the intended time.
- Shift your weight back to release the stretch.
- Step your foot off the wedge.
Form cues
- Breathe slowly throughout the hold.
- Keep your toes relaxed.
- Point your kneecap toward your second toe.
Common mistakes
- Arch collapsing inwardReduce the forward shift until you can maintain your foot’s natural arch.
- Bouncing into the stretchEase into a steady position rather than repeatedly pulsing farther forward.
Safety
Forcing the stretch can irritate your calf or Achilles tendon, especially at a steep wedge angle. A sliding wedge can cause a loss of balance.
- Place the wedge on a nonslip surface before starting.
- Begin with a shallow incline that lets your heel stay grounded.
- Stop if you feel sharp pain, pinching at the front of your ankle, or knee discomfort.
If you have a recent calf or Achilles injury or ongoing ankle pain, ask a physiotherapist or doctor before using the wedge.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Squat Wedge
Sets and reps
- Sets
- 2–3
- Target
- 20–30 seconds
- Rest
- No rest timer
Complete each hold on both sides; aim for mild tension rather than the deepest possible stretch.