Standing Soleus And Achilles Stretch
Standing Soleus And Achilles Stretch is a flexibility – bent-knee calf stretch exercise involving Soleus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Soleus
- Secondary muscles
- Gastrocnemius, Tibialis posterior
- Exercise type
- Flexibility – bent-knee calf stretch
Exercise technique
- Stance
Place your feet hip-width apart with one slightly ahead.
- Support
Place your hands on a wall if needed.
- Knees
Slightly bend both knees.
- Rear heel
Plant your rear heel fully on the floor.
- Advance
Move your rear knee forward along the foot direction while lowering your hips slightly.
- Stretch
Breathe while maintaining a comfortable pull in the lower calf.
- Switch
Reduce the load and switch foot positions.
Key technique points
- Keep the rear knee bent.
- Do not lift your heel.
- Advance your knee toward your toes.
- Do not collapse your arch completely.
- Create the stretch through a small distance.
- Reduce range if the front of the ankle feels pinched.
Common mistakes
Straightening the knee
Do not turn the soleus-focused movement into a straight-knee calf stretch.
Heel escape
Do not lift your rear heel as you move forward.
Turning the foot outward
Do not imitate ankle range by changing toe direction.
Knee collapsing inward
Do not move your rear knee inside your foot arch.
Deep squat
Do not sit down uncontrollably to create a stretch.
Hard bouncing
Do not apply impact through back-and-forth loading of the lower calf.
Frequently asked questions
Standing Soleus And Achilles Stretch: why is “Straightening the knee” a mistake?
Do not turn the soleus-focused movement into a straight-knee calf stretch.
Standing Soleus And Achilles Stretch: why is “Heel escape” a mistake?
Do not lift your rear heel as you move forward.
Standing Soleus And Achilles Stretch: why is “Turning the foot outward” a mistake?
Do not imitate ankle range by changing toe direction.
Standing Soleus And Achilles Stretch: why is “Knee collapsing inward” a mistake?
Do not move your rear knee inside your foot arch.
Standing Soleus And Achilles Stretch: why is “Deep squat” a mistake?
Do not sit down uncontrollably to create a stretch.
Standing Soleus And Achilles Stretch: why is “Hard bouncing” a mistake?
Do not apply impact through back-and-forth loading of the lower calf.
What should I focus on when doing Standing Soleus And Achilles Stretch?
Keep the rear knee bent. Do not lift your heel. Advance your knee toward your toes. Do not collapse your arch completely. Create the stretch through a small distance. Reduce range if the front of the ankle feels pinched.
Related exercises
- Knee-to-wall Ankle Mobilization
- Bent-knee Calf Stretch
- Ankle Circles
- Balance Board
- Barbell Seated Calf Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.