Gastrocnemius/Soleus Stretch

lower leg exercises Gastrocnemius, soleus

Wall calf stretch targeting both gastrocnemius and soleus.

Execution

1. Stand facing a wall in a split stance
2. Keep the back heel down and knee straight to target gastroc
3. Hold 30-45 seconds
4. Slightly bend the back knee to target soleus
5. Hold 30-45 seconds per side

Cues

• Heel stays down
• Keep the foot pointing forward
• Tall posture

Common Errors

• Turning the foot out
• Bouncing into the stretch

Progressions

• Longer holds -> Add contract-relax

Related Patterns

• limited ankle dorsiflexion
• overpronation