Primary
Stretching
Secondary
Soleus, Achilles
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The soleus stretch specifically targets the deeper calf muscle that lies beneath the gastrocnemius. By bending the knee, you slack the gastrocnemius and allow the stretch to reach the soleus, which is critical for ankle dorsiflexion in deep squats and running mechanics. Many people overlook this muscle while only stretching with a straight leg.
When to use it
Include alongside gastrocnemius stretching for complete calf flexibility.
Who it's for
Runners, squatters needing ankle dorsiflexion, and anyone with deep squat mobility limitations.
The key is maintaining knee bend while keeping the heel down. You should feel the stretch lower in the calf, closer to the Achilles tendon rather than behind the knee. Lean forward into the wall while pressing the heel back for maximum stretch.
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Also targets: Calves, Achilles
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Stand facing a wall with hands on it for support.
Step one foot back behind you.
Bend both knees slightly.
Keep back heel on floor.
Shift weight toward back leg.
Feel stretch lower in calf.
Bent knee targets soleus.
Important for ankle mobility.
Stretch is lower than gastrocnemius.
Always pair with straight-leg calf stretches—hold 30-45 seconds per leg. This stretch is particularly important before squatting to improve ankle dorsiflexion. Use after any lower body training and throughout the day if you have limited ankle mobility.
Straightening the back knee which shifts stretch to gastrocnemius.
Changing your back position during the Soleus Stretch can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Allowing the back heel to lift off the ground.
Changing your back position during the Soleus Stretch can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Not bending the knee enough to isolate the soleus.
Letting your knees drift away from the intended line during the Soleus Stretch changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Runners, squatters needing ankle dorsiflexion, and anyone with deep squat mobility limitations.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 2 holds of 30-45 seconds each leg.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Soleus Stretch could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Soleus Stretch
The Soleus Stretch primarily targets the Soleus, making it an effective exercise for stretching development. Secondary muscles worked during the Soleus Stretch include Achilles, providing additional training stimulus. Stabilizer muscles engaged include Core, Supporting limbs.
Our library labels Soleus Stretch as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Soleus Stretch. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Soleus Stretch is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Soleus Stretch include: Standing Calf Stretch, Ankle Dorsiflexion Stretch. These exercises target similar muscle groups as the Soleus Stretch and can be used as substitutes based on your equipment availability, gym setup, or training preferences.