Single Leg Calf Stretch

The single leg calf stretch performed on a step takes advantage of something flat ground cannot offer: letting the heel drop below the level of the forefoot. That extra range is where the calf genuinely lengthens, and it explains why standing against a wall falls short for anyone whose ankle is already stiff. Working one leg at a time concentrates your whole bodyweight on the side you are stretching, which increases the intensity without any need to pull with the hands. Calf stiffness limits ankle dorsiflexion, and that limitation is paid for in the squat, where it stops you descending without the heel lifting off the floor. Keep the knee straight to direct the stretch at the gastrocnemius, and bend it slightly if you want to reach the soleus underneath instead. Do it after training, when the tissue is warm and responds best to a held position, or between sets of squatting to restore the range you just used.