Exercise guide
Standing Back Achilles Stretch
- Beginner
- Compound
- Timed hold
- Lower legs
This unilateral stretch specifically targets the Achilles tendon and the deeper soleus muscle by incorporating a knee bend, which is essential for improving ankle dorsiflexion and lower-body mobility.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand facing a wall or sturdy surface with your feet hip-width apart.
- Place your hands on the wall at shoulder height for support.
- Step one foot back into a staggered stance, keeping both feet pointing directly forward.
How to do it
- Slightly bend both your front and back knees simultaneously.
- Keeping your back heel pressed firmly into the ground, slowly lean your weight forward into the wall.
- Exhale as you deepen the stretch, holding for 30-60 seconds while maintaining a steady, relaxed breathing pattern.
- 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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