Why this one exists
A stiff calf changes how the knee and the foot land. This is the straight-knee version, aimed at the gastrocnemius.
Set up
Face a wall. Hands on the wall. Right foot back, left foot forward, both feet point straight ahead — not out.
Steps
- Bend the front knee and lean the hips toward the wall.
- Keep the back knee straight but not locked into hyperextension.
- Press the back heel into the floor.
- Switch legs.
What you should feel
Upper to mid calf of the back leg. The heel stays down.
Skip if it hurts
Ease off if you feel a sharp pull in the Achilles after a recent calf strain.
Common mistakes
Do not let the back foot turn out. That leaks the stretch.