Standing Back Achilles Stretch

Muscles worked

Setup

1. Stand facing a wall or sturdy surface with your feet hip-width apart.
2. Place your hands on the wall at shoulder height for support.
3. Step one foot back into a staggered stance, keeping both feet pointing directly forward.

How to do it

1. Slightly bend both your front and back knees simultaneously.
2. Keeping your back heel pressed firmly into the ground, slowly lean your weight forward into the wall.
3. Exhale as you deepen the stretch, holding for 30-60 seconds while maintaining a steady, relaxed breathing pattern.
4. Switch legs and repeat the process to ensure equal mobility on both sides.

Form checklist

• Keep the back heel glued to the floor at all times.
• Ensure both feet are pointing straight ahead, not turned outward.
• Maintain a slight bend in the back knee to shift the tension from the upper calf to the Achilles.
• Keep your torso upright and your core lightly engaged to avoid arching your back.

Pro tips

• To maximize the stretch on the Achilles, focus on pushing your back knee toward the floor rather than just leaning your hips forward.
• Experiment with the degree of the knee bend; a deeper bend often intensifies the stretch in the lower calf and tendon area.

Make it harder

• Perform the stretch with the ball of your back foot on a slightly elevated surface (like a weight plate) while keeping the heel down.
• Increase the depth of the knee bend in the back leg while shifting more body weight over the back heel.

Frequently asked

What muscles does the standing back achilles stretch work?

The standing back achilles stretch primarily targets the calves, and also works the hip flexors and quadriceps as secondary muscles.

What equipment do you need for the standing back achilles stretch?

The standing back achilles stretch requires no equipment — just your body weight.

Is the standing back achilles stretch good for beginners?

Yes. The standing back achilles stretch is a beginner-friendly movement and a strong foundation to build on.

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