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Floor Board Straight-Leg Calf Stretch
A standing wall stretch targeting the gastrocnemius to improve calf flexibility and ankle dorsiflexion; commonly used in warm-ups, mobility routines, or post-workout recovery to reduce tightness.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Calves
Secondary Muscles
Calves
Accessory Muscles
Hamstrings
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
10/10Gastrocnemius
Calves
4/10Soleus
Hamstrings
2/10Programming
Typical Rep Range
2-4 reps
Rest Between Sets
10-30 seconds
How to Perform
Stand facing a wall with hands at shoulder height. Place one foot forward and extend the other straight back, heel flat on the floor.
- Bend front knee and lean hips forward.
- Keep back leg straight and heel down.
- Feel stretch in calf of back leg.
- Hold position steadily.
- Breathe deeply and relax into stretch.
- Switch legs after release.
Coaching Tips
Form Cues
- Heel stays down
- Back leg straight
- Lean from hips
- Breathe steadily
- Relax shoulders
Breathing
Inhale deeply through nose, exhale slowly through mouth while relaxing into the stretch; maintain steady breathing to avoid tension.
Tempo
0-0-30
Range of Motion
Lean until mild tension in calf, back heel flat, knee straight; avoid bouncing or sharp pain.
Safety
Safety Notes
- Warm up first with light activity
- Stop if sharp pain occurs
- Consult professional for injuries
- Avoid if acute calf strain present
Spotting
No spotting needed; use wall for balance support
Common Mistakes
- Bouncing into stretch
- Allowing heel to lift
- Bending back knee
- Leaning too aggressively
- Holding breath
When to Avoid
- Acute calf or Achilles injury
- Recent lower leg surgery
Flexibility Needed
- Basic ankle dorsiflexion range
- Standing balance
Also known as
Standing Straight-Leg Calf Stretch, Wall Calf Stretch
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