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Calf Stretch with Hands Against Wall

Beginner
Calf Stretch with Hands Against Wall animated demonstration
Animation © Gym visual

How to Do It

  1. Stand facing a wall with your feet hip-width apart.
  2. Place your hands against the wall at shoulder height.
  3. Step your right foot back, keeping your heel on the ground and your leg straight.
  4. Bend your left knee and lean forward, keeping your back leg straight and your heel on the ground.
  5. Hold the stretch for 20-30 seconds.
  6. Switch legs and repeat the stretch.

Range of Motion

Upright to leaning forward with a deep calf stretch.

Common Mistakes to Avoid

  • ×Lifting the back heel off the floor
  • ×Bending the back knee (reduces gastrocnemius stretch)
  • ×Bouncing instead of holding

Prescription

3Sets
10-15Reps
Rest interval60-90 sec

Goal

Stretch the gastrocnemius and soleus muscles

Body Part

Lower Legs

Equipment

Body Weight

Muscles Worked

PrimaryCalves
Secondary
Hamstrings

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