# Wall Calf Stretch: how to do it

- Main muscles: calves
- Equipment: bodyweight
- Level: beginner
- 3D demo (side view): https://media.trainaq.com/exercises/calf_stretch/12d2e6d9e0/side-m-720.mp4

## Steps

1. Stand facing a wall and put both hands on it, slightly above shoulder height.
2. Step one foot back about a stride, both feet pointing at the wall.
3. Keep the back leg straight and the back heel on the floor.
4. Bend your front knee and lean towards the wall until you feel a stretch in the back calf.
5. Hold for 15–30 seconds, then switch legs; bend the back knee slightly for a deeper calf stretch.

## Cues

- Back heel stays down.
- One straight line, heel to head.
- Toes point at the wall.

## Common mistakes

- Back heel lifting: shorten your stance until the heel stays down.
- Back foot turned out: point both feet straight at the wall.
- Bending at the hips: keep your body in one straight line as you lean.

## The version in our demo

Facing a wall, hands on the wall, right leg back with the knee straight, left knee bent, right heel pressed down.

## Starting position

Stand facing the wall about an arm's length away, feet hip width, toes forward. Palms flat on the wall shoulder width apart, slightly above shoulder height. Spine neutral, head in line, stomach braced.

## The movement

Bend the left knee and let the whole body move towards the wall as one straight line from the right heel to the head; the elbows bend to take the weight. Keep the right knee straight and the right heel pressed into the floor until a stretch is felt in the right calf. Hold. Path: the hips travel forward and slightly down in a straight line; the right foot does not move.

## Breathing

Slow, easy breaths; lean a little further on the exhale.

## Tempo

Real sets: hold 15–30 s, 2–4 times per leg.

## Form in numbers

- Right knee 0° (straight) throughout; right heel flat on the floor throughout.
- Left knee flexion about 30–45° at the end, knee over the middle of the left foot.
- Elbows bend from about 10° to about 45–60°; hands do not slide.

## Sources

1. [ACE, "Standing Dorsi-Flexion (Calf Stretch)"](https://www.acefitness.org/resources/everyone/exercise-library/152/standing-dorsi-flexion-calf-stretch/)
2. [HealthLink BC (Healthwise), "Calf Stretch"](https://www.healthlinkbc.ca/healthwise/calf-stretch)

Source: https://trainaq.com/exercises/calf-stretch