Stretch

Wall Calf Stretch

Hands on the wall, one leg back, heel down - the standard calf stretch that keeps ankles mobile and the Achilles happy. Springy calves matter more than most dads realize until a weekend game reminds them.

BeginnerNo equipment~3 min

Demonstration

Hold

30s

Per side

×1

Best for

Pre-workoutPost-workout

How to do it

  1. 1

    Face a wall and place both hands on it at chest height.

  2. 2

    Step your right foot back about three feet, heel flat and toes pointing at the wall.

  3. 3

    Bend your front knee and lean into the wall, keeping the back leg straight.

  4. 4

    Feel the stretch in the upper calf of the back leg.

  5. 5

    After the hold, bend the back knee slightly to shift the stretch lower toward the Achilles.

  6. 6

    Switch legs and repeat both versions.

Common mistakes

  • Letting the back heel lift off the floor
  • Pointing the back toes outward instead of straight at the wall
  • Skipping the bent-knee version, which targets the deeper calf muscle