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Soleus stretch

Also called bent-knee calf stretch, bent-knee soleus stretch

A calf stretch done with the knee bent. What studies measured in the soleus, Achilles tendon and ankle in that position, and the studies that stretched this way.

Region
Lower leg
Muscles
soleus
Updated
October 23, 2026
Reviewed
October 23, 2026 · how entries are checked

Revised October 15, 2026: Corrects a statement that the gastrocnemius is the only lower-leg muscle crossing both the knee and the ankle.

Movement

What bending the knee changes

The gastrocnemius, the large two-headed calf muscle nearest the skin, crosses both the knee and the ankle9,10. The soleus crosses only the ankle11. It points the foot down11.

In 20 volunteers without symptoms, bending the knee 20 degrees allowed about 13 to 15 degrees more dorsiflexion than a straight knee2. Bending the knee further added no more2. The authors took this to mean that 20 degrees of knee bend removes the gastrocnemius’s hold on the ankle2. Standing, the same volunteers averaged 25 degrees of dorsiflexion with the knee straight and 39 degrees with it bent 75 degrees2.

A lunge test as a research measure

Researchers use a lunge toward a wall to measure dorsiflexion range12. It is called the weight-bearing lunge test or knee-to-wall test13,14. In a study of 39 athletic participants, the knee-to-wall test measured ankle range with the knee bent5. The score is the distance from the big toe to the wall, or the angle of the shin from vertical12. In an X-ray study of 20 participants, 91.8% of the motion at the end of the test took place at the ankle joint15.

Studies of the test itself found13,14:

  • A systematic review (a set, checkable search of the research on a question) of 12 studies examined the test’s reliability, how closely repeated tests agree13. It found strong evidence of good reliability, between testers and for one tester repeating it13.
  • In that review, the average change needed to exceed test error was 4.6 to 4.7 degrees, or 1.6 to 1.9 cm13.
  • In 899 adults from three countries, scores fell with age14.

Two studies compared the two sides of the body14,16. The study of 899 adults found no meaningful difference between left and right legs14. In 64 healthy men, weight-bearing dorsiflexion, measured with body weight on the foot, was greater on the non-dominant side16. Their non-weight-bearing range did not differ between sides16.

What it loads

The soleus

One study measured stiffness, how much force it takes to stretch something by a given amount, in the lower-leg muscles1. In 20 young adults without symptoms, the foot was moved up for them with the knee bent 90 degrees1. The soleus was the stiffest muscle measured1. Its lower part was the stiffest part in all 201. With the knee straight, the stiffest muscle in 22 young adults was the inner head of the gastrocnemius1.

In 20 healthy people, the soleus, both gastrocnemius heads and the Achilles tendon were all stiffer with the knee straight than bent 90 degrees19. The plantar fascia, a band of tough tissue along the sole of the foot, was stiffer with the knee bent19.

In 9 healthy adults stretched with the knee straight, the soleus began to stiffen only at about 2 degrees of dorsiflexion20. The inner gastrocnemius head began earlier, with the foot still pointed down about 21 degrees20. In 34 healthy participants, weight-bearing dorsiflexion range was associated with foot posture and with how stiff the soleus was when pressed21. In 12 healthy people, a 5-minute static (held) stretch into dorsiflexion did not lower soleus stiffness22. It lowered the stiffness of the inner gastrocnemius head, measured with the knee straight22.

The Achilles tendon

Studies found less force and less movement in the Achilles tendon with the knee bent23,24:

  • In cadaver (donated body) testing, bending the knee cut the estimated tendon force during dorsiflexion by more than 40%23.
  • In healthy subjects seated in a dynamometer, a machine that measures force or turning force, the foot was moved up for them23. Estimated tendon force was lower with the knee bent 50 degrees than straight23.
  • In nine healthy young adults, tendon tissue moved significantly less with the knee bent 90 degrees than 30 degrees24.

In the same nine adults, the deeper part of the tendon moved 0.9 to 2.6 mm more on average than the surface part24. The authors suggest this could reflect sliding between the tendon bundles from the gastrocnemius and the soleus24.

The nerves behind the leg

In ten cadavers, dorsiflexion raised strain at the ankle in the tibial nerve, the main nerve at the back of the lower leg25. Strain was higher when the knee was straight25. In nine healthy participants, passive dorsiflexion stiffened the sciatic nerve, the large nerve down the back of the thigh, with the knee straight26. No change was seen with the knee bent 90 degrees26.

In 20 healthy adults measured with the knee bent 30 degrees, tibial nerve stiffness rose as the ankle moved further into dorsiflexion27. In 41 healthy adults, a stiffer tibial nerve went with a smaller maximum dorsiflexion angle28. Calf muscle stiffness was not significantly related to that angle28.

How the body adapts

Studies that stretched with the knee bent

In one study, the soleus was stretched with the knee bent on a whole-body vibration platform, a vibrating plate3. The study had no comparison group3. Its 20 healthy young men did five 1-minute stretches3. Soleus stiffness fell straight afterwards and was still lower 20 minutes later3.

The same men also stretched this way 5 minutes a day, 4 days a week, for 4 weeks3. The change in soleus stiffness was still present 4 weeks after the programme ended3.

Three other studies included a bent-knee or soleus stretch29,30,31:

  • In 45 female soccer players, three groups were formed at random29. Players who added a bent-knee soleus stretch to a 4-week dynamic stretching routine gained more ankle range than players doing the regular routine29. They also improved more in the drop jump, a jump straight up done right after landing from a box29. They did not improve more in dynamic knee valgus (the knee moving inward during a movement) or in a reach-and-balance test29.
  • In 12 physically active adults, a static soleus stretch and three versions with added muscle contractions were compared30. The dorsiflexion ranges they ended at did not differ significantly30.
  • In 33 recreational runners, 3 weeks of daily straight-knee gastrocnemius and bent-knee soleus stretches raised dorsiflexion range only in the stretching group31. The two stretches were done together31.

Bent-knee tests in stretching studies

Three stretching studies used a bent-knee test as a measure5,32:

  • A randomised trial (a study that assigns people to groups by chance) of 60 healthy participants compared one session of stretching with a control group32. Range rose more than in the control group on the weight-bearing lunge test and a knee-bent measure, but not on a knee-straight measure32.
  • A study of 52 subjects tested six weeks of hour-a-day calf stretching in an orthosis (a brace) worn with the knee straight4. The stretched leg’s knee-to-wall distance rose 13.2%4.
  • In 39 athletic participants with calf imbalances, six weeks of hour-a-day straight-knee stretching raised range more in straight-knee tests than bent-knee tests5.

Progressive overload

A 2026 position stand on resistance training describes progressive overload as the need to increase the stimulus placed on the muscle throughout a training programme33. Authors of one soccer study wrote that very few studies have looked at soleus stretching34. They called for study of the duration and frequency of dynamic soleus stretching34.

One session against four weeks

In 20 healthy young men, bent-knee soleus stretches on a vibration platform were held at a strength just before pain began3. They did five 1-minute sets with 5 seconds of rest between them3. Mean knee-bent dorsiflexion was measured after one session and after 4 weeks of sessions, 4 days a week3. The study had no comparison group3.

Mean knee-bent dorsiflexion (degrees)Before stretching22.1 Straight after one session23.3 20 minutes after one session22.6 Straight after 4 weeks24.8 2 and 4 weeks after stopping23.8
Mean knee-bent dorsiflexion (degrees). Bars start at zero; the table below gives each value with its source.
Time point in the study of 20 young menMean knee-bent dorsiflexion (degrees)
Before stretching22.13
Straight after one session23.33
20 minutes after one session22.63
Straight after 4 weeks24.83
2 and 4 weeks after stopping23.83

Holds that lengthened over weeks

In a 12-week study, 21 female adolescent volleyball players stretched the calf of one leg five times a week35. One of the six static exercises mainly targeted the soleus35. Holds started at 45 seconds and were lengthened in 15-second steps during the programme35. Each hold was taken near the point of discomfort35. In the last 3 weeks, players kept up the intensity by moving their body weight forward35.

Dorsiflexion rose in both legs, more in the stretched leg (22%) than the unstretched one (8%)35. The change in ankle angle was kept after 3 weeks without stretching35. These results belong to the whole six-exercise programme, not to its soleus exercise alone35.

Stretching inside a larger programme

A randomised trial studied 30 female athletes aged 15 to 25 with limited lunge-test range36. Calf stretches on a slant board, knee straight and bent, were held 30 seconds three times36. Soft tissue work, joint mobilisation (gentle movement of a joint, often by hand) and strengthening were added, three times a week for 8 weeks36. The exercises were made more intense and complex as each athlete improved, by changing sets, repetitions and resistance36.

Dorsiflexion range rose significantly compared with no intervention36. The trial did not test stretching on its own36.

Adding muscle contractions

Two studies, each of 12 people, compared a static soleus stretch with versions that add muscle contractions, and they disagree30,37. Contract-relax stretching tightens the muscle against resistance, then relaxes it and stretches it further.

In 12 subjects, dorsiflexion, a range limited by the soleus, was stretched three ways on separate days37. Contract-relax-antagonist-contract, which adds tightening of the opposing muscle, gained more range than contract-relax, which gained more than the static stretch37. The static stretch gave no significant gain37. In 12 physically active adults, a static stretch and three contraction versions ended at ranges that did not differ significantly30.

Connections

The muscles, tendon, joint and nerve

With the knee bent, the soleus was the stiffest lower-leg muscle measured in 20 young adults1. In 20 volunteers, the authors took a 20-degree knee bend to remove the hold of the gastrocnemius on the ankle2. Estimated force in the Achilles tendon was lower with the knee bent than straight in healthy subjects23. Most of the motion at the end of the lunge test took place at the ankle joint in 20 participants15.

In ten cadavers, the tibial nerve was strained more at the ankle when the knee was straight25. The plantar fascia was stiffer with the knee bent in 20 healthy people19. The calf stretch page covers the runners’ study that paired both stretches, with other calf-stretching trials31.

Ankle range, squatting and landing

These studies report what ankle range went with, not what it caused38,39:

  • In 101 healthy subjects, squat depth was associated with bent-knee dorsiflexion range and hip-bending range in men38. In women, it was associated with straight-knee dorsiflexion range and the strength of the muscles that pull the foot up38.
  • In 20 healthy individuals, back squat depth was associated with range on the lunge test40. It was not associated with range on a prone (face-down) test, resistance to stretch or Achilles tendon stiffness40.
  • In 40 physically active adults, more lunge range went with more knee bend and dorsiflexion in overhead and single-leg squats41. Grouping the same people by straight-knee range, measured without body weight on the foot, showed no differences41.
  • A systematic review of 6 studies concluded that landing mechanics appear to change when dorsiflexion is restricted, though the studies disagree on which measures change42.
  • A meta-analysis (a study that pools the results of several earlier studies) of 17 studies found reduced dorsiflexion was associated with dynamic knee valgus39. That held whether range was measured weight-bearing or not, knee bent or straight39.

Ankle range and tendon pain

Two small prospective studies, which follow people forward in time, measured dorsiflexion range before tendon pain began7,43. Seventy healthy male military recruits were followed through 6 months of basic training7. The five who developed Achilles tendinopathy had started with a more limited non-weight-bearing, bent-knee range7. A systematic review of 10 cohort studies, all rated at high risk of bias, found conflicting evidence on this measure8. One cohort found an association with Achilles tendinopathy and two found none8.

Seventy-five junior elite basketball players were followed for a year43. Twelve developed patellar tendinopathy, pain in the patellar tendon just below the kneecap that comes with loading43. They had started with about 5 degrees less dorsiflexion on average than players who stayed healthy43. A systematic review of 31 studies in athletes found limited or conflicting evidence that reduced dorsiflexion is a changeable risk factor for patellar tendinopathy44.

In 48 men doing drop landings, those with low weight-bearing range had the same Achilles tendon force as those with high range45. They landed at a significantly greater share of their dorsiflexion range45.

Soleus stretch stretches

Soleus stretch takes the stretch off

Soleus stretch loads

Soleus stretch was strained less with the knee bent in cadavers

Soleus stretch was measured alongside

Soleus stretch is the bent-knee form of

Soleus stretch works the ankle range studied in

Soleus stretch works the ankle range used in

Soleus stretch is progressed by

Sources

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Every source the library cites

Changes

  • Added a Progressive overload section.
  • Revised. Corrects a statement that the gastrocnemius is the only lower-leg muscle crossing both the knee and the ankle.
  • First published.