Squatting Achilles Stretch

Muscles worked

Setup

1. Stand with your feet hip-width apart, toes pointed slightly outward.
2. Lower your hips into a deep squat position, bringing your glutes as close to your heels as possible.
3. If your heels lift off the ground, widen your stance or hold onto a sturdy object for balance.

How to do it

1. Shift your body weight toward one side, driving that knee forward over the toes while keeping the heel firmly planted on the floor.
2. Inhale deeply and exhale as you lean further into the stretch, holding the tension for 20-30 seconds.
3. Gently shift your weight to the other side or return to a neutral deep squat to reset.
4. Maintain a slow, controlled tempo, avoiding any bouncing or jerky movements.

Form checklist

• Keep your heels glued to the floor throughout the entire movement.
• Ensure your knees track in line with your second and third toes.
• Maintain a tall chest and avoid excessive rounding of the spine.
• Distribute your weight evenly across the tripod of the foot (heel, big toe, pinky toe).

Pro tips

• Actively pull your toes toward your shins using your tibialis anterior to deepen the stretch through reciprocal inhibition.
• Use your elbows to push your knees outward while leaning forward to simultaneously open the hips and increase ankle tension.

Make it harder

• Hold a kettlebell or dumbbell in a goblet position to add external load and drive the knees further forward.
• Place a small weight plate under the balls of your feet to increase the angle of dorsiflexion required.

Frequently asked

What muscles does the squatting achilles stretch work?

The squatting achilles stretch primarily targets the calves, and also works the adductors, glutes, and hamstrings as secondary muscles.

What equipment do you need for the squatting achilles stretch?

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

Is the squatting achilles stretch good for beginners?

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

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