Calf Stretch (Gastrocnemius and Soleus)

lower leg exercises Gastrocnemius, soleus

Two-position calf stretch for gastrocnemius and soleus.

Execution

1. Gastrocnemius: back leg straight, lean toward wall
2. Soleus: back knee bent in the same position
3. Keep heel down and arch active
4. 3 sets x 45-60 seconds each

Cues

• Heel down, foot straight
• Feel the stretch in the calf
• Breathe slowly

Common Errors

• Foot pronation
• Foot turned out
• Losing heel contact

Progressions

• Wall -> Step -> Loaded -> PNF

Related Patterns

• limited ankle dorsiflexion
• overpronation
• squat compensation
• goblet squat pattern