Standing Soleus And Achilles Stretch

A standing stretch that targets the soleus muscle and Achilles tendon by bending both knees while keeping the rear heel planted.

Instructions

1. Stand with your feet hip-distance apart, one foot positioned slightly in front of the other.
2. Keeping your back heel firmly planted on the floor, bend both knees, lowering your body while maintaining an upright torso.
3. You should feel a stretch in the lower calf (soleus) and Achilles tendon of the back leg. Hold for 20-30 seconds.
4. Return to the starting position and switch sides, placing the opposite foot forward.

Tips

• Keep your back heel flat on the floor throughout; this is essential for targeting the soleus.
• Maintain an upright posture to isolate the calf stretch properly.
• Use a wall or stable surface for light balance support if needed.
• Perform this stretch after workouts when your muscles are warm.
• Breathe deeply and relax into the stretch rather than forcing it.