Soleus Stretch to Target Your Calves and Achilles Tendon
Movement card
| Body area | Legs and ankles |
|---|---|
| Also called | Soleus wall stretch, Bent knee calf stretch |
| Works | Calves, Ankles, Achilles tendon |
| Type | Stretch |
| Position | Standing |
| Hold | 15 to 30 seconds |
| Reps | 2 to 3 |
| Sets | 1 |
| Sides | Each side |
| How often | A few times a day, especially after long periods of sitting. |
| Equipment | Wall |
| Office visibility | Medium |
The soleus stretch is a standing exercise that uses a wall for support. Also known as the bent-knee calf stretch, it focuses on the lower part of your calf muscle.
This stretch can be helpful for those who sit for long periods or wear heeled shoes, as it targets an area that can feel tight from these activities.
What the soleus stretch works
This stretch primarily targets the soleus muscle in your lower calf. It also works on the flexibility of your ankles. You may feel the stretch along your Achilles tendon as well.
How to do it
Starting position: Stand facing a wall, about arm’s length away. Place your hands on the wall for support.
- Step one foot back, keeping both feet flat on the floor and pointing straight ahead.
- Bend both knees, focusing on the back knee, until you feel a stretch in your lower calf.
- Keep your back heel firmly on the ground.
- Hold the stretch without bouncing.
- Slowly return to the start and switch to the other leg.
What you should feel
You should feel a gentle stretch in your lower calf, close to your Achilles tendon. The sensation should not be sharp or painful. Avoid bouncing, as this can cause discomfort.
Common mistakes
- Lifting the back heel off the floor.
- Not bending the back knee enough to target the soleus muscle.
- Allowing the back foot to turn outward.
- Bouncing during the stretch.
Make it easier or harder
- Easier: Move your back foot closer to the wall.
- Easier: Hold the stretch for a shorter time.
- Easier: Perform while seated: Sit on a chair with your foot flat on the floor. Lean forward, keeping your heel down, until you feel a stretch.
- Harder: Move your back foot further away from the wall.
- Harder: Place the front half of your back foot on a thick book or other sturdy, raised object, then lower your heel toward the floor.
Fitting it into a desk day
This stretch has medium visibility and can be done against any clear wall space in the office. It’s a great choice for a break after long periods of sitting or after wearing heeled shoes. You can fit it in between tasks or while waiting for a meeting to start.
Quick questions
How long should I hold the soleus stretch?
Hold the stretch for fifteen to thirty seconds on each side without bouncing. You can repeat this for two or three repetitions.
What is the most common mistake with this stretch?
A common mistake is lifting the back heel off the floor while stretching. Keep your heel firmly on the ground to properly target the lower calf.
Can I do a soleus stretch while sitting?
Yes, you can perform this stretch while seated. Sit on a chair with your foot flat on the floor and lean forward, keeping your heel down, until you feel a stretch.
When to see a doctor or physio
Stop this stretch immediately if you feel certain symptoms. It is best to get checked by a doctor or physical therapist if you experience sharp, shooting, or sudden pain.
- Sharp, shooting, or sudden pain in your calf or ankle.
- Feeling a pop or tearing sensation in the muscle.
Skip it or ask first if:
- You have a recent or acute calf, ankle, or Achilles tendon injury.
- You have had recent surgery on your foot, ankle, or leg.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.