Calf & Soleus Stretch
Static holds targeting both the calf and the deeper soleus muscle underneath it.
Also called: calf stretch, soleus stretch, wall calf stretch, calf stretch holds
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Stand facing a wall, one foot forward and one foot back, both feet flat on the floor.
How to do the Calf & Soleus Stretch
- For the calf: keep the back knee straight and lean forward until you feel a stretch in the upper calf.
- For the soleus: bend the back knee slightly and lean forward again until you feel a stretch lower down, near the Achilles.
- Hold each position, breathing steadily.
- Switch legs and repeat.
Coach's notes
Keep the back heel pressed into the floor throughout. Ease into the stretch gradually rather than forcing depth.
Calf & Soleus Stretch muscles worked
The Calf & Soleus Stretch works the calves and soleus.
Pairs well with
Ankle Mobility
Rocking and rotating the ankle through its range of motion — keeps the joint mobile for running and squatting.
Box Jump
An explosive two-foot jump onto a box with a soft landing — leg power and landing mechanics for stronger, springier strides.
Calf Extension
Pressing up onto the toes on a calf machine — targets the calves through a full range of motion with the load fixed in place.
Downward Dog
An inverted V hold on hands and feet - lengthens the calves, hamstrings and spine while opening the shoulders; a staple runner cool-down pose.