Lower legs

Calf Stretch

Leaning on a wall with one leg back: it stretches your calf and improves ankle mobility, key for running and squatting.

Also known as: wall calf stretch, standing calf stretch

Level: Beginner
Equipment: Bodyweight
Type: Isolation

Calf Stretch: position — Position

Muscles worked

Calf Stretch muscle map: calves and soleus highlighted on the front and back of the body

How to do it

Place your hands on a wall and step one foot forward.
Step your other leg back with the knee straight and heel down.
Lean into the wall until you feel the stretch in your back calf.
For the soleus, bend your back knee slightly while keeping the heel down.

Form cues

Back heel stays down.
Back foot pointing straight ahead.
Straight knee targets the gastrocnemius; bent knee, the soleus.

Common mistakes

Lifting your heel: you lose the stretch.
Turning your foot out.
Bouncing: hold still.

Sets and reps

Hold each stretch for 30-60 seconds per side, 2-3 times, after training or in a mobility session.

Variations

Same movement, different equipment. Pick based on what you have and what you want from calf stretches.

Step calf stretch
Drop your heel off the edge of a step.
Flat Bench · Beginner
How to do it
1. Place the ball of one foot on the edge of a bench.
2. Keep that knee straight.
3. Let your heel drop down below the toes.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.
Primary
Calves
Secondary
Soleus
Banded calf stretch
Pull your toes back with a band.
Resistance Band · Beginner
How to do it
1. Lie on your back and loop a band around the ball of one foot.
2. Raise the leg and keep it fairly straight.
3. Pull the band so your toes draw back toward your shin.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.
Primary
Calves
Secondary
Soleus
Bench ankle stretch
Drive your knee forward with your foot on a bench: ankle mobility.
Flat Bench · Beginner
How to do it
1. Place one whole foot flat on top of a bench.
2. Keep your torso upright.
3. Drive that knee forward over your toes.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.
Primary
Calves
Secondary
Soleus
Banded ankle stretch
A band at your ankle helps you gain dorsiflexion.
Resistance Band · Beginner
How to do it
1. Sit with one leg extended and a band around the forefoot.
2. Hold the band in both hands.
3. Pull so the toes draw back toward your shin.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.
Primary
Calves
Secondary
Soleus

Alternatives

Other exercises from the Nuvana library for the same muscle.

FAQ

Why stretch your calves?

Tight calves limit your ankle, making squats harder and potentially loading your Achilles when running.

Gastrocnemius or soleus?

Stretch both: one with a straight knee and one with a bent knee.

Before or after running?

After, or at another time of day. Before, do dynamic ankle mobility.

What muscles do calf stretches work?

They mainly work the calves, with help from the soleus.

Train with Nuvana

Add calf stretches to your next workout

Log your sets and weights, and see how each muscle progresses in the app.