MobilityBW
Standing wall-supported calf stretch performed with both a straight back knee (targets gastrocnemius) and a bent back knee (targets soleus) to cover both calf muscles.
Demo: Bob and Brad
Sets
1
Reps
30-45 sec hold per variation, per side
Rest
15s
Contraindications
Achilles tendinopathy in acute flare — reduce intensity and consult a clinician.Setup
Face a wall, hands supporting your weight, one foot forward and one foot back.
Execution
- 1Straight-knee version: keep the back leg's knee locked straight, heel down, and lean forward from the ankle
- 2Bent-knee version: bend the back knee while keeping the heel down, sinking the hips forward and down
- 3Hold each variation, breathing into the calf
- 4Switch sides after completing both variations
Key cues
- Keep the back heel glued to the floor in both variations
- Point the back foot straight ahead, not turned out
- Lean from the ankle, not just the hips
- Breathe slow through each hold
Common faults
- Back heel lifting off the ground
- Back foot turned outward, reducing the stretch effectiveness
- Only doing one variation and missing the soleus (bent-knee) stretch
- Bouncing instead of a sustained hold
Tweaks
- Use a slant board or step edge for a deeper static stretch
- Add calf raises off a step afterward for an active/eccentric component
- Hold longer (2+ min) for chronically tight calves
Progressions
Muscles
Primary: Gastrocnemius, Soleus
Secondary: Achilles Tendon
Notes
Doing both bent and straight knee variants ensures both calf heads (gastroc and soleus) actually get stretched.
Sources
Attribution: Standard physical therapy / running-rehab staple