How to do it
No equipment needed - just a bit of space.
Stand facing a wall, an arm's length away, with both hands on the wall at shoulder height. Step the leg you want to stretch straight back, keeping that heel flat on the floor and that knee straight.
- Keep your back leg straight, heel down, and toes pointing forwards.
- Bend your front knee and lean your hips towards the wall until you feel a gentle stretch in the calf of the back leg.
- Hold the stretch still - do not bounce.
- Ease out slowly, and swap legs if both need it.
Form cues
- The stretch is felt in the middle of the calf, not behind the knee or in the Achilles tendon.
- Keep your back heel glued to the floor throughout.
- A steady pulling feeling is right; sharp or pinching pain is not.
Common mistakes
- Letting the back heel lift, which loses the stretch.
- Turning the back foot outwards.
- Bouncing to push further into range.
Safety: Stop and message your physio if you get sharp pain in the Achilles tendon or the heel.