Standing Achilles Stretch
A standing stretch routine that targets the Achilles tendon, calf, and lower leg muscles. It requires no equipment and is suitable for all skill levels.
- Movement
- Isolation
- Force
- Static
- Per set
- 1 min
- Rest
- 15s
Free · iPhone only · Available on the App Store
Variations of Standing Achilles Stretch
Description
A standing stretch routine that targets the Achilles tendon, calf, and lower leg muscles. It requires no equipment and is suitable for all skill levels.
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How to do Standing Achilles Stretch
- 01Setup
Stand facing a wall or sturdy object for support, placing your hands on it at shoulder height. Step one foot back approximately 2-3 feet behind the other.
- 02Setup
Ensure your back heel remains firmly on the ground and both feet are pointing straight forward. The front knee should be slightly bent.
- 03
Slowly lean your hips forward by bending your front knee further, keeping your torso upright and your back leg straight. You should feel a stretch in the calf and Achilles tendon of your back leg.
- 04
Maintain a straight back leg and ensure your back heel remains firmly planted on the floor throughout the stretch. Do not let your heel lift off the ground.
- 05
Hold the stretch for the prescribed duration, focusing on a deep, steady breath. Release and then switch legs to stretch the other side.
Tips
- To deepen the stretch, increase the distance between your front and back foot slightly, or lean further into the wall while keeping your back heel down.
- Actively drive your back heel into the ground throughout the stretch to maximize tension on the Achilles tendon and lower calf muscles.
- Breathe deeply and slowly throughout the hold; this helps to relax the muscles and can improve your range of motion.
- Ensure your back foot is pointing directly forward, not turned out, to properly target the gastrocnemius and soleus muscles leading into the Achilles tendon.
Common mistakes
- Lifting the back heel off the floor reduces the effectiveness of the stretch, so consciously press your back heel into the ground throughout the movement.
- Allowing the back foot to turn out reduces the stretch on the inner calf and Achilles, so keep your back foot pointing straight forward like a train track.
- Bouncing into the stretch can cause injury; instead, maintain a smooth, static hold without any jerky movements.
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Is Standing Achilles Stretch good for beginners?
Standing Achilles Stretch is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Standing Achilles Stretch?
You need Body weight to perform Standing Achilles Stretch. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Standing Achilles Stretch?
To deepen the stretch, increase the distance between your front and back foot slightly, or lean further into the wall while keeping your back heel down. Actively drive your back heel into the ground throughout the stretch to maximize tension on the Achilles tendon and lower calf muscles. Breathe deeply and slowly throughout the hold; this helps to relax the muscles and can improve your range of motion. Ensure your back foot is pointing directly forward, not turned out, to properly target the gastrocnemius and soleus muscles leading into the Achilles tendon.
What are common mistakes when doing Standing Achilles Stretch?
Lifting the back heel off the floor reduces the effectiveness of the stretch, so consciously press your back heel into the ground throughout the movement. Allowing the back foot to turn out reduces the stretch on the inner calf and Achilles, so keep your back foot pointing straight forward like a train track. Bouncing into the stretch can cause injury; instead, maintain a smooth, static hold without any jerky movements.
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Free · iPhone only · Available on the App Store