Mobility
Standing Calf Stretch
The standing calf stretch uses a staggered stance with your back heel grounded to gently stretch your calf and work on ankle mobility.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Place your palms against a wall at shoulder height.
- Step one foot back with both feet pointing forward.
- Straighten your rear knee with that heel flat on the floor.
- Bend your front knee toward the wall until you feel a gentle stretch in your back calf.
- Hold this position for the prescribed time.
- Step your rear foot forward slowly to release the stretch.
Form cues
- Keep your hips square to the wall
- Breathe slowly throughout the hold
Common mistakes
- Folding forward at the waistMove your hips toward the wall rather than reaching forward with only your chest.
- Rolling onto the foot's inner edgeKeep pressure evenly distributed across your rear foot instead of letting the arch collapse.
Safety
Forcing the stretch too far can strain the calf or irritate the Achilles tendon at the back of your ankle.
- Use a nonslip surface so your rear foot cannot slide.
- Avoid bouncing or pulsing deeper into the stretch.
- Stop if you feel sharp pain, tingling, or pinching around the ankle.
If you have a recent calf or Achilles injury or persistent ankle pain, ask a physiotherapist or doctor 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 the same number of holds on each side.