How to do the Bent-Knee Soleus Stretch
Step by step
- Stand facing a wall and place both hands on it at chest height.
- Step one foot back about a stride, toes pointing forward and that heel pressed flat on the floor.
- Bend the back knee and sink straight down, keeping that heel glued to the floor.
- Hold where you feel the stretch low in the calf near the ankle, breathing easily.
- Ease out slowly, then switch legs.
The thing people get wrong
Bending the back knee shifts the stretch to the lower calf near the ankle - keep that heel pinned down.
Coaching cue
Sink straight down, not forward, so the back heel stays pinned to the floor.
Make it easier or harder
- Easier: Step the back foot closer to the wall and bend the knee less.
- Harder: Step the back foot slightly farther back before bending the knee.
Muscles worked
- Primary: Calves
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.