SHIFT Fit
Bent knee soleus wall stretch
Bent knee soleus wall stretch: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand in split stance near wall.
- Bend rear knee gently with heel down. Keep knee tracking toes.
- 2 bouts × 10s per side; 15s rest between bouts. Move only to gentle tension, never pain. Do not bounce. Complete all bouts on both sides/directions, with the stated rest after every bout. Keep breathing; stop a bout if position or control is lost. Keep knee tracking toes.
Equipment
- wall
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 2 bouts × 10s per side; 15s rest between bouts. | wall |
| beginner | 2 bouts × 20s per side; 20s rest between bouts. | wall |
| beginner | 2 bouts × 30s per side; 30s rest between bouts. | wall |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Reduce range if the knee position is uncomfortable; do not force painful loading.
- Lifting the back heel; turning the rear foot out; forcing the knee forwards. Exercise check: Keep knee tracking toes.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.