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SOLEUS STRETCH - WALL WITH BENT KNEE

Stretch the soleus muscle and lower leg with bent knee position for focused calf work.

Focus Lower Body
Pool Depth Partially Anchored
Supervision Not required
Equipment None

How to Perform

  1. Stand about 18-24 inches from the wall of the pool.
  2. Have one foot forward and one back, both knees bent.
  3. Place your hands on the edge of the pool.
  4. Keep the heel of the back leg on the pool bottom.
  5. Lean into the wall as you feel a stretch in your lower leg.
  6. Hold for 20-30 seconds and repeat with the other leg.

Key Execution Cues

Remember: Keep both heels planted. Lean smoothly. Maintain steady breathing. Keep neutral spine.

Safety & Precautions

Important: Avoid if calf pain or ankle injury. Do not force the stretch.

Additional Safety Notes: Do not bounce or force. Keep heel planted throughout. Stop if experiencing pain.

Exercise Modifications

Make it Harder (Progressions)

Increase lean depth. Increase hold time. Deepen both knee bends.

Make it Easier (Regressions)

Decrease lean distance. Shorter hold times. Reduce knee bend depth.

Benefits

Improved lower leg flexibility, reduced calf tension, enhanced ankle mobility.

Muscles Worked

  • soleus
  • calves

Equipment Needed

No equipment required - just you and the water!

When to Use

  • Cool-down

Exercise Tags

stretching calf soleus lower leg flexibility Lower Body mobility

Attribution

Source TypeBook
Original AuthorOhio State University Wexner Medical Center
ContributorAI Extraction Agent
PublicationAquatic Exercises
LicenseAll Rights Reserved
Credit RequiredYes
Date Created2026-01-18
Last Modified2026-01-18

External Source

TypeBook
URLhttps://healthsystem.osumc.edu/pteduc/docs/AquaticExerBk.pdf
Additional InfoOhio State Aquatic Exercise Guide - Lower Body Stretches section