Soleus Stretch
Loosen tight calves with the Soleus Stretch! Improve ankle mobility and flexibility. Perfect for runners and everyday comfort.
The Soleus Stretch mainly works the calves / shins, with help from the hamstrings. No equipment needed: it uses just your bodyweight.
Soleus Stretch Muscles Worked
Primary
Upper Calf (gastrocnemius); Lower Calf (soleus)
Secondary
Hamstrings; Shin (tibialis anterior)
Soleus Stretch Variations and Alternatives
How to do the Soleus Stretch
Stand facing a wall with your hands placed on the wall at chest level.
Step one foot back, keeping it straight and press the heel into the floor.
The front leg should be bent slightly at the knee.
Lean into the wall by pushing through your hands until you feel a stretch in the calf muscle of the back leg.
Keep your back heel planted on the ground and hold the stretch statically.
Maintain the stretch for 15-30 seconds or longer as needed.
Release the stretch and switch legs to stretch the other calf.
Repeat for the desired number of sets.
Note: Ensure that your back leg remains straight and that your heel does not lift off the ground for maximum effectiveness of the stretch. Also, avoid bouncing – keep the stretch static.
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Soleus Stretch FAQs
What muscles does the Soleus Stretch work?
The Soleus Stretch mainly works the calves / shins, with help from the hamstrings. The main muscles are the gastrocnemius and soleus.
What equipment do you need for the Soleus Stretch?
None. The Soleus Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Soleus Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Soleus Stretch variations and alternatives?
Similar exercises include the Wall-Supported Calf Raise, Single-Leg Calf Wall Stretch, Calf Rope Stretch and Box Two-Leg Calf Stretch.
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