How does this differ from a standard calf stretch?

The standard calf stretch is performed with a straight leg to target the gastrocnemius, whereas bending the knee relaxes the gastrocnemius and isolates the deeper soleus muscle.

Should I feel this in my joint or my muscle?

You should feel a pulling sensation in the lower part of your calf; if you feel a sharp pinch in the front of your ankle, reduce the depth of the knee bend.

Is it better to do this before or after a workout?

This stretch is most effective post-workout when the tissues are warm, or as a standalone mobility drill to improve ankle dorsiflexion.

Standing Soleus Stretch Guide: Improve Ankle Mobility

Learn the correct way to perform the standing soleus stretch to relieve lower calf tightness and improve your squat depth with our expert guide.

How to Perform

Stand facing a wall with your feet hip-width apart and your hands placed against the surface at shoulder height for balance.
Step one foot back about twelve inches, keeping both feet pointed straight ahead and your heels flat on the floor.
Bend both knees simultaneously, focusing on pushing the back knee forward and downward toward the ground.
Shift your weight slightly toward the back leg until you feel a deep stretch in the lower calf, just above the heel.
Maintain a neutral spine and keep your back heel firmly planted throughout the entire duration of the hold.
Hold the position for 30 seconds, then slowly straighten your legs and repeat the process on the opposite side.

Common Mistakes

Lifting the back heel off the floor which removes tension from the target muscle
Keeping the back leg straight instead of maintaining a distinct bend in the knee
Allowing the back foot to rotate outward rather than staying parallel
Leaning too far forward with the hips instead of sinking vertically into the stretch

Muscles Worked

Primary movers

Soleus

Stabilizers

Achilles Tendon
Gastrocnemius
Plantar Fascia

Related Guides

Soleus · Legs