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Soleus Wall Stretch (Bent Knee)

BeginnerstretchTier T0

Calf stretch with bent back knee to target the deeper soleus muscle. Complements the straight-leg stretch for complete calf flexibility.

Targets: Foot & Toes
Muscles: Soleus

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

No equipment? Try: slant board

Dosage

3

Sets

45 sec

Reps / Time

15 sec

Rest

30-45 sec hold each side

Tempo

Step-by-Step Guide

Set up

  • Stand facing a wall, hands on wall
  • Step one foot back (closer than gastrocnemius stretch)
  • Both knees will be bent

  1. No image for this step. Follow the written instruction.

    Step 1 of 6

    Keep the back heel firmly on the ground

  2. No image for this step. Follow the written instruction.

    Step 2 of 6

    Bend BOTH knees

  3. No image for this step. Follow the written instruction.

    Step 3 of 6

    Lower your hips down and forward

  4. No image for this step. Follow the written instruction.

    Step 4 of 6

    Feel a stretch lower in the calf/Achilles area

  5. No image for this step. Follow the written instruction.

    Step 5 of 6

    Hold for 30-45 seconds

  6. No image for this step. Follow the written instruction.

    Step 6 of 6

    Switch legs

Breathing

  • Breathe deeply and relax into the stretch

Form Cues

  • Both knees are bent - this targets soleus
  • Feel the stretch lower than the straight-leg version
  • Keep heel down
  • Sink down to deepen the stretch

Common Mistakes to Avoid

  • Keeping back leg straight
  • Heel lifting
  • Not bending front knee enough
  • Bouncing

Safety Information

Very safe. Important for Achilles health.

Progressions

Deepen the squat position

Regressions

Reduce knee bend, less depth

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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.