Why this one exists
The soleus sits under the gastroc and matters more for walking and for squat depth. A straight-knee stretch misses it.
Set up
Same wall stance as the calf stretch, but the back knee will bend.
Steps
- From the wall stance, bend the back knee while the heel stays down.
- Think of sinking the back hip a centimeter toward the wall.
- Keep both feet straight.
- Switch legs.
What you should feel
Lower calf, closer to the Achilles, of the back leg.
Skip if it hurts
Skip a deep knee bend if the back knee hurts. Stay with the straight-knee wall stretch.
Common mistakes
Do not lift the heel to get a sensation. Heel down is the whole point.