PILATES MOTION ATLAS

Bent-Knee Calf Stretch | Self-stretch in 3D

Bent-Knee Calf Stretch: standing (wall), soleus and ankle. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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A schematic 3D view of Bent-Knee Calf Stretch — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Standing (wall) · Soleus and ankle

A self-stretch for the soleus and ankle. Support your body and stay within a comfortable range.

Starting position

Place both hands on the wall and take a small step with one foot in front of the other. Use a shorter stride than in the straight-knee version.

Movement phases

1. Stagger the feet

Keep both heels on the floor and point the toes straight ahead.

2. Bend both knees

Keeping the heels on the floor, bend both knees and lower your hips.

3. Hold the stretch

Stop where you feel a stretch in the lower part of the back calf.

4. Return slowly

Straighten the knees and return to the starting position.

What to check yourself

Check that the back heel is not lifting and that the knees are not falling inwards.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

Kent Community Health NHS — Stretching exercises ↗
Calf using a wall (knee straight and bent), back of the thigh lying down and using a step, front of the thigh supported by a wall, and front of the hip in half-kneeling.

Worcestershire Acute Hospitals NHS — Stretching Exercises (Physiotherapy) ↗
Self-stretches for the neck, shoulder, elbow and wrist; knee rolls and knee hugs lying down; inner thigh; lifting the chest lying face down; front of the hip at the edge of a bed; front and back of the thigh; and calf.

Open in 3D