# Standing Calf Stretch

A staggered-stance lean that lengthens the back calf: press the rear heel into
the floor with the leg long while the front knee bends and the hips travel
forward. The classic wall or curb stretch, done anywhere.

- **Category:** Stretching
- **Type:** Static stretch (isometric hold)
- **Targets:** Calf (gastrocnemius, soleus), Achilles tendon
- **Prescription:** Hold 30 s per side, keeping the back heel pinned down
- **Defaults:** 2 × 30 s

## Setup

Stand in a split stance, one foot a stride behind the other, both toes pointing
forward. Rest the hands on the front thigh.

## Execution

1. Straighten the back leg and press its heel flat into the floor.
2. Bend the front knee and ease the hips forward until the back calf lengthens.
3. Keep the back knee straight and the rear foot pointing straight ahead.
4. Hold, breathing easily, then switch sides.

## Cues

- Drive the back heel down — the stretch lives in keeping it planted.
- Point the back toes forward, not turned out, to load the calf evenly.
- Move the hips forward for more; don't collapse the back knee.

## Common Mistakes

- Letting the back heel lift, which cuts off the stretch.
- Turning the back foot out to cheat more range.
- Rounding the back instead of hinging the hips forward.

## Progression

Bend the back knee slightly to shift the stretch to the lower soleus →
drop the back heel off a step or curb for a deeper range → hold longer as the
ankle mobility improves.
