A Human Web
Join

Stretches

Calf and ankle stretches

Calf and ankle stretches with a straight knee (the big calf) and a bent knee (the soleus), plus ankle circles and toe work.

51 moves48 with 3D demosBeginner 29Intermediate 20Advanced 2

Beginner calf and ankle stretches 29

Ankle CARs demonstrated on the 3D figure3D demoAnkle CARsBeginner · No equipmentCalf springs demonstrated on the 3D figure3D demoCalf springsBeginner · No equipmentDownward-facing dog (Adho Mukha Svanasana) demonstrated on the 3D figure3D demoDownward-facing dog (Adho Mukha Svanasana)Beginner · No equipmentElephant Walks demonstrated on the 3D figure3D demoElephant WalksBeginner · No equipmentHead-to-knee pose (Janu Sirsasana) demonstrated on the 3D figure3D demoHead-to-knee pose (Janu Sirsasana)Beginner · No equipmentKnee-to-wall ankle rock demonstrated on the 3D figure3D demoKnee-to-wall ankle rockBeginner · A wallLegs up the wall (Viparita Karani) demonstrated on the 3D figure3D demoLegs up the wall (Viparita Karani)Beginner · A wallMountain Pose (Tadasana) demonstrated on the 3D figure3D demoMountain Pose (Tadasana)Beginner · No equipmentSeated calf stretch with a towel demonstrated on the 3D figure3D demoSeated calf stretch with a towelBeginner · Other / check instructionsSingle-leg stand demonstrated on the 3D figure3D demoSingle-leg standBeginner · A wallSoleus wall stretch demonstrated on the 3D figure3D demoSoleus wall stretchBeginner · A wallSupine hamstring stretch with a strap demonstrated on the 3D figure3D demoSupine hamstring stretch with a strapBeginner · No equipment

Intermediate calf and ankle stretches 20

Contract-relax hamstring stretch (PNF) demonstrated on the 3D figure3D demoContract-relax hamstring stretch (PNF)Intermediate · No equipmentDeep squat hold demonstrated on the 3D figure3D demoDeep squat holdIntermediate · No equipmentDolphin pose (Ardha Pincha Mayurasana) demonstrated on the 3D figure3D demoDolphin pose (Ardha Pincha Mayurasana)Intermediate · No equipmentHero Pose (Virasana) demonstrated on the 3D figure3D demoHero Pose (Virasana)Intermediate · No equipmentHigh lunge (crescent lunge, Ashta Chandrasana) demonstrated on the 3D figure3D demoHigh lunge (crescent lunge, Ashta Chandrasana)Intermediate · No equipmentPyramid pose (Parsvottanasana) demonstrated on the 3D figure3D demoPyramid pose (Parsvottanasana)Intermediate · No equipmentSeated forward fold (Paschimottanasana) demonstrated on the 3D figure3D demoSeated forward fold (Paschimottanasana)Intermediate · No equipmentSingle Leg Reach Matrix demonstrated on the 3D figure3D demoSingle Leg Reach MatrixIntermediate · No equipmentToes tucked kneeling demonstrated on the 3D figure3D demoToes tucked kneelingIntermediate · No equipmentWarrior I (Virabhadrasana I) demonstrated on the 3D figure3D demoWarrior I (Virabhadrasana I)Intermediate · No equipmentWorld's Greatest Stretch demonstrated on the 3D figure3D demoWorld's Greatest StretchIntermediate · No equipmentAnterior Tibialis-SMR demonstrated on the 3D figure3D demoAnterior Tibialis-SMRIntermediate · Other / check instructions

Advanced calf and ankle stretches 2

Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana) demonstrated on the 3D figure3D demoStanding hand-to-big-toe pose (Utthita Hasta Padangusthasana)Advanced · No equipmentStanding splits (Urdhva Prasarita Eka Padasana) demonstrated on the 3D figure3D demoStanding splits (Urdhva Prasarita Eka Padasana)Advanced · No equipment

Workouts that use them

Narrow it down

More stretches

Questions people ask

What are good calf and ankle stretches for beginners?

Start with moves graded easy, such as Ankle CARs, Calf springs, Downward-facing dog (Adho Mukha Svanasana). There are 29 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do calf and ankle stretches at home without equipment?

Yes. 31 of the 51 moves here need nothing but your body, a floor, a wall or a step, for example Ankle CARs, Calf springs, Downward-facing dog (Adho Mukha Svanasana).

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.