Wall Calf Stretch
Also known as: Standing Calf Stretch, Gastrocnemius Stretch, Runner's Calf Stretch
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Description
A standing stretch for the calf of the straight back leg. With your hands on a wall and one foot a short step back, you press that heel into the floor, bend the front knee and move your hips toward the wall. It mainly targets the gastrocnemius and works well after running or calf training.
How to Perform
- Stand facing a wall, about an arm's length away, and place both hands on it at shoulder height.
- Take a short step back with one foot. Point both feet straight at the wall.
- Straighten the back leg and press its heel firmly into the floor.
- Bend the front knee and move your hips toward the wall until you feel a stretch in the calf of the back leg.
- Keep your body in one straight line from head to back heel, with your hips facing the wall.
- Hold the position for the planned time and breathe calmly.
- Bring your feet together and repeat with the other leg back.
What Muscles Work
Primary Muscle:
Tips
- For a deeper stretch, place the back foot a little further from the wall. If the heel starts to lift, shorten the step.
- Push the back heel down and slightly back, as if you wanted to make the leg longer.
- Do it barefoot or in flat shoes. A raised heel in the shoe reduces the stretch.
- Breathe out slowly as you lean in and let the calf relax a little more with each breath.
- Hold each side for 20 to 30 seconds and do 2 or 3 sets. Give a tighter calf one extra set.
Common Mistakes
- Letting the back heel lift off the floor, which takes the stretch off the calf
- Bending the back knee, which shifts the stretch away from the gastrocnemius
- Turning the back foot outward instead of pointing the toes at the wall
- Bending at the waist and leaving the hips behind instead of moving them toward the wall
- Letting the arch of the back foot collapse inward
- Bouncing in and out of the stretch instead of holding a steady position
- Leaning so hard that you feel sharp pain in the Achilles tendon instead of a pull in the calf
Recommended Exercises
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