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Crouching Heel Back Calf Stretch

Crouching Heel Back Calf Stretch

The Crouching Heel Back Calf Stretch is a dynamic stretch that targets the muscles in the calves and lower legs. This exercise helps to increase flexibility and mobility in these areas, making it especially beneficial for those who participate in activities that require a lot of running, jumping, or walking. To perform the Crouching Heel Back Calf Stretch, you start in a crouching position with your feet flat on the ground, knees bent, and hands resting on your thighs. From here, you lift your right heel off the ground while keeping your toes planted. You will feel a stretch in the calf of your right leg. Hold this position for a few seconds, then lower the right heel back to the ground. Repeat the same movement with the left leg. The Crouching Heel Back Calf Stretch not only targets the gastrocnemius, the larger calf muscle, but also the soleus, a deeper muscle beneath it. By performing this stretch in a crouching position, you are able to fully elongate and stretch these muscles, improving their flexibility and range of motion. When incorporating the Crouching Heel Back Calf Stretch into your exercise routine, it is important to perform it in a controlled manner and to listen to your body. If you experience any pain or discomfort, modify the stretch or consult with a fitness professional to ensure proper form. Remember to breathe deeply throughout the stretch and to focus on relaxing any tension in your calves. By consistently incorporating this stretch into your workouts, you can help prevent tightness and improve overall lower leg mobility.


  • Start by standing facing a wall with your feet hip-width apart.
  • Take a step forward with your right foot and bend your right knee, keeping your left leg straight and your heel flat on the floor.
  • Gently lean forward, placing your hands against the wall for support.
  • Hold this position for 20-30 seconds, feeling the stretch in your left calf.
  • Switch legs and repeat the stretch with your left foot forward.
  • Remember to breathe deeply and relax into the stretch.
  • Repeat the exercise 2-3 times on each leg for a total of 4-6 sets.

Tips & Tricks

  • Keep your core engaged throughout the stretch.
  • Ensure your heel is firmly on the ground for optimal stretch.
  • Breathe deeply and relax into the stretch.
  • Hold the stretch for a minimum of 30 seconds on each side.
  • Avoid bouncing or jerking movements during the stretch.
  • Gradually increase the intensity of the stretch over time.
  • Gently lean forward to deepen the stretch.
  • Perform this stretch after a workout or when your muscles are warm.
  • Listen to your body and adjust the stretch according to your comfort level.
  • Consult with a fitness professional if you have any concerns or pre-existing conditions.

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