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Exercises/Bent-Knee Soleus Stretch
StretchingBeginner

Bent-Knee Soleus Stretch

A wall-supported calf stretch with the back knee bent to shift the stretch to the soleus in the lower calf.

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Primary muscles

  • Soleus

Secondary muscles

  • Calves (Gastrocnemius)
Sets
2–3
Duration
20–40 sec per side
Rest
15–30s

How to perform

Bent-Knee Soleus Stretch movement

Main muscles working (thicker lines)

Starting position

Facing a wall with hands on it, feet in a short split stance.

  1. 1

    Keep both heels on the floor.

  2. 2

    Bend both knees, sinking the hips down and pushing the back knee forward.

  3. 3

    Hold when you feel a stretch low in the back calf, near the Achilles.

  4. 4

    Switch legs.

Breathing: Breathe slowly and sink slightly lower on each exhale.

Coaching tips

  • Back heel stays down

  • Sit down, don't lean forward

  • Toes point forward

Common mistakes

  • Heel lifting

  • Stance too long

  • Leaning forward instead of bending the knee

Safety notes

  • Stretch to mild tension, never pain; don't bounce.

Details

Body parts
Calves
Equipment
Bodyweight · Wall
Movement
Stretch
Exercise type
Stretch
Training goals
Flexibility · Mobility

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Standing Calf StretchBeginner→

Similar Exercises

  • Knee-to-Wall Ankle MobilizationBeginner→
  • Posterior Tibialis StretchBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.