The standing Achilles stretch is a bent-knee variation of the standing calf stretch that targets the soleus and Achilles tendon rather than the gastrocnemius. By keeping the back knee bent, you isolate the deeper calf muscles and the Achilles tendon — important for runners and athletes with chronic calf tightness.
Muscle Group
Calves
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Targets the soleus and Achilles tendon specifically
- Different stimulus than gastrocnemius stretches
- Important for runners and jumping athletes
- Helps prevent Achilles tendinopathy
- Improves ankle dorsiflexion
- No equipment needed beyond a wall
How to perform
- Stand facing a wall about arm’s length away. Place both hands flat on the wall at chest height.
- Step your right foot back about 12 to 18 inches.
- Bend BOTH knees — including the back (right) knee. The back knee should bend significantly.
- Keep your back heel pressed firmly into the floor.
- Lean into the wall while keeping the back knee bent.
- Feel the stretch through your right lower calf and Achilles tendon.
- Hold for 20 to 30 seconds. Breathe deeply.
- Switch legs and repeat.
FRONT VIEW
BACK VIEW
Calves
Primary