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Exercise handout — move better, feel better.
Standing Soleus Stretch (Knee Bent)
Calf stretch with bent knee to target the deeper soleus muscle. Important complement to gastrocnemius stretch.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- wall
Dosage
2
Sets
30 sec
Reps / Time
15 sec
Rest
30-45 sec hold each side
Tempo
Step-by-Step Guide
Set up
- Stand facing wall with hands on wall
- Step one foot back 1-2 feet
- Keep back heel flat on floor
- Toes pointing forward
No image for this step. Follow the written instruction.
Step 1 of 4
Bend the back knee (unlike gastrocnemius stretch)
No image for this step. Follow the written instruction.
Step 2 of 4
Keep heel firmly on floor
No image for this step. Follow the written instruction.
Step 3 of 4
Sink hips down and forward
No image for this step. Follow the written instruction.
Step 4 of 4
Feel stretch in lower calf near Achilles
Breathing
- Breathe deeply during hold
- Relax into the stretch
Form Cues
- Knee bends but heel stays down
- Feel stretch lower than gastrocnemius stretch
- Sink down, not just forward
- Keep back foot straight
Common Mistakes to Avoid
- Not bending knee enough
- Heel lifting off floor
- Standing too far back
- Confusing with gastrocnemius stretch
Safety Information
Avoid if acute Achilles tendinopathy is flaring. Monitor for Achilles pain.
Progressions
Deeper knee bend, longer holds
Regressions
Closer to wall, less knee bend
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.