Calf Stretch with Hands Against Wall

Setup

1. 01Face a wall and place both hands on it at chest to shoulder height.
2. 02Take a staggered stance with the target leg stepped well behind you.
3. 03Keep the rear foot pointing straight ahead with the heel flat.
4. 04Stand tall with a neutral spine.

Execution

1. 01Lean your body weight gently toward the wall.
2. 02Allow the front knee to bend while the rear leg stays straight.
3. 03Ease forward until you feel a clear stretch in the rear calf.
4. 04Hold at that intensity, then step through and repeat on the other side.

Checkpoints

• -Rear heel stays in full contact with the floor.
• -Rear foot points straight forward, not angled out.
• -The stretch is felt in the calf, not pinching in the ankle.
• -Breathing stays slow and relaxed through the hold.

Common mistakes

• -Standing too close to the wall to load the stretch.
• -Letting the rear heel peel up as you lean in.
• -Rotating the rear foot outward and losing the line of pull.
• -Rushing the hold instead of settling in for the full duration.