Calves
Soleus Stretch
The Soleus Stretch is a stretch with no equipment for your calves. Share of the load in the Zulta muscle model: calves (soleus) 63%, calves (gastrocnemius) 31% and hamstrings (biceps femoris) 6%.
How to do it
- Stand facing a wall with both hands on it at chest height.
- Step one foot back about half a stride, both feet pointing forward.
- Keep the back heel on the floor and bend the back knee.
- Sink the hips down and forward until you feel a stretch low in the back calf, near the ankle.
- Hold for 30 to 45 seconds, breathing slowly, then switch legs.
Tips
- Bend the back knee more, not farther forward, to find the lower calf.
- Keep the back foot pointing straight ahead.
Common mistakes
- Straightening the back knee.
- Letting the back heel lift.
- Bouncing into the stretch.
Muscles worked by the Soleus Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A bent knee slackens gastrocnemius. Pulling the ankle up with a straight knee stretches gastrocnemius; with a bent knee the stretch moves to soleus.
Soleus Stretch alternatives
Same equipment
Frequently asked questions
What muscles does the Soleus Stretch work?
Mainly the calves (soleus). The calves (gastrocnemius) assist.
Is the Soleus Stretch good for beginners?
Yes. The Soleus Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Soleus Stretch?
For example the Step Calf Stretch, Wall Calf Stretch and Downward Dog Calf Stretch. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.