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Bent Knee Calf Stretches

Muscles worked

  • Calf

Form Cues

  • Stand in a split stance with the leg to be stretched behind you

  • Bend both knees slightly, especially the back knee

  • Keep the back heel firmly on the ground

  • Slowly shift your weight forward while keeping the back knee bent

  • You should feel the stretch deep in the lower calf area (soleus)

  • Keep your upper body upright and your hips square

  • Breathe calmly and hold the position for 20-30 seconds

  • Avoid arching the lower back or lifting the heel

Progressions

  1. 01

    Unassisted KOT Calf Stretch

    • Stand with both feet flat on the ground, a slight bend in your knees.

    • Lean forward, balancing without assistance, keeping your heels grounded.

    • Feel the stretch in your calves, focusing on the mid to lower area.

    • Maintain this static position, keeping your balance for the duration of the stretch.

    • Avoid shifting your weight to your toes to keep the stretch in your calves.

  2. 02

    KOT Calf Stretch

    • Stand on one leg with your knee slightly bent and the other foot off the ground.

    • Use the wall or a surface for balance with your hands lightly touching for support.

    • Press the heel of the standing leg into the ground to feel the calf stretch.

    • Hold the position without shifting your weight forward or back, focusing on the stretch in the lower calf.

    • Stay in this stretch, maintaining balance and control for the desired duration.

  3. 03

    Kneeling Lunge Calf Stretch

    • Start in a half-kneeling position with the front foot flat on the ground and the back knee on a pad

    • Drive the front knee forward over the toes while keeping the heel firmly planted

    • Use your hands on the front knee or a wall for balance and to gently press deeper into the stretch

    • Focus on feeling the stretch deep in the soleus (lower calf) of the front leg

    • Keep your torso upright and your hips square throughout the stretch

    • Hold the position for the prescribed time, breathing deeply and relaxing into it

  4. 04

    Weighted Kneeling Lunge Calf Stretch

    • Start in a half-kneeling position with the front foot flat on the ground and the back knee on a pad

    • Place a weight (dumbbell or kettlebell) on top of the front knee to increase the stretch intensity

    • Drive the front knee forward over the toes while keeping the heel firmly planted on the ground

    • The added weight should deepen the stretch in the soleus (lower calf) without causing pain

    • Keep your torso upright and hips square, using the wall for balance if needed

    • Hold the position for the prescribed time, breathing deeply and letting the weight sink you deeper into the stretch

Common mistakes

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