Lower body
Free the calves and Achilles.
The calves sit at the back of the lower leg and drive every push-off — walking, running, jumping and even standing lean on them. Two muscles do the work: the gastrocnemius you feel with a straight knee, and the soleus underneath it.
Because they run into the Achilles and control the ankle, calf work pays off across the whole lower leg. Reaching both muscles means stretching with the knee straight and bent, plus a little strength to keep them springy.
Start here
A short, guided starting point for Calves — begin gently and stay within a comfortable range.
warm-up
Leaning Calf
straight-knee stretch
Soleus Stretch
bent-knee stretch
Single Leg Calf Stretch
single side
Calf Raises
strength
Towel Calf Stretch
seated option
Guided routines to start with
-
17 min AdvancedQuad & Calf release
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 18.
-
-
-
-
-
- +10
-
-
14 min IntermediateSpringy Achilles Routine
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 22.
-
-
-
-
-
- +7
-
-
11 min Intermediate
Cool-Down: Calves and Feet
A post-session downshift for full body that reduces tightness and supports a relaxed range with timed holds. Session 6.
-
-
-
-
-
- +4
-
About the Calves
The calf is mainly the two-headed gastrocnemius and the deeper soleus, joining into the Achilles tendon that anchors to the heel.
They point the foot and power push-off, storing and returning energy through the Achilles with each stride.
The calves connect the ankle below to the hamstrings above, so calf work supports ankle range and the whole back-of-leg chain.
Ways to work this area
Stretching
A straight-knee lean targets the gastrocnemius; bending the knee shifts it to the soleus.
Mobility
Heel-to-toe rocks move the ankle and calf through a gentle range to warm up.
Control
Slow, full-range calf raises build strength and spring through the tendon.
Activation
Light raises and rocks prime the lower leg before walking or running.
When people reach for this
Tight after running
Straight- and bent-knee stretches ease the calves once the miles are done.
RunnersAchilles feeling stiff
Gentle mobility and controlled raises keep the tendon moving and springy.
Ankle Achilles ComfortAfter a day on your feet
Calf stretches unwind the lower legs after long standing or walking.
Post Workout RecoveryExercises for Calves
Ankle Circles
Bent Over Calf
Dynamic Wide Leg Forward Fold
Hamstring Pulls
Hurdler
Lateral Foot Rocks
Narrow Squat Hold
Pistol Squat Hold
Plow
Rag Doll
Seated Fold
Seated Hamstring
Seated Straddle
Split Lunge Hold
Toe Raises
Toe Squat
Toe Touch
Toe Touch Hold
Toe Touch Twist
Toe-to-Wall
Wide Leg Bend
Wide Leg Toe Touches
A lower-leg unwind
Warm the ankle, stretch both calf muscles, then add a little strength. · about 5 min
- 1 Heel-to-Toe Rocks — rock gently to warm up 40 sec
- 2 Leaning Calf — straight back knee, each side 45 sec
- 3 Soleus Stretch — bend the knee, each side 45 sec
- 4 Single Leg Calf Stretch — one leg at a time 40 sec
- 5 Towel Calf Stretch — seated, gentle pull 45 sec
- 6 Calf Raises — slow, full range 40 sec
Routines for Calves
-
11 min Intermediate
Cool-Down: Calves and Feet
A post-session downshift for full body that reduces tightness and supports a relaxed range with timed holds. Session 6.
-
-
-
-
-
- +4
-
-
14 min BeginnerCool-Down: Post-Run Stretch
A post-session downshift for full body that reduces tightness and supports a relaxed range with timed holds. Session 4.
-
-
-
-
-
- +6
-
-
8 min BeginnerDeep Squat Routine
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 20.
-
-
-
-
-
- +3
-
-
12 min BeginnerFoot & Ankle Ease
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 21.
-
-
-
-
-
- +6
-
-
14 min AdvancedFull-Body Flexibility Builder
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 13.
-
-
-
-
-
- +7
-
-
17 min BeginnerGlute & Hamstring Comfort
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 31.
-
-
-
-
-
- +11
-
-
12 min Intermediate
Knee Comfort Builder
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 17.
-
-
-
-
-
- +7
-
-
14 min AdvancedKnee Cushion Routine
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 19.
-
-
-
-
-
- +9
-
-
10 min BeginnerKnee-Friendly Mobility
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 16.
-
-
-
-
-
- +5
-
-
8 min BeginnerMini Mobility Boost
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 3.
-
-
-
-
-
- +3
-
-
10 min IntermediatePost-Workout Stretch: Hips & Hamstrings
A controlled Flexor stretch routine for full body to support length after training without rushing. Session 4.
-
-
-
-
-
- +2
-
-
5 min AdvancedPre-Workout Mobility: Ankles
A focused mobility primer for full body to improve movement quality before training with Flexor. Session 4.
-
-
-
-
-
- +1
-
-
14 min IntermediatePre-Workout Mobility: Full Body
A focused mobility primer for full body to improve movement quality before training with Flexor.
-
-
-
-
-
- +7
-
-
17 min Advanced
Quad & Calf release
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 18.
-
-
-
-
-
- +10
-
-
5 min BeginnerQuick Ankles & Feet
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 8.
-
-
-
-
-
- +1
-
-
6 min BeginnerQuick Hamstring Ease
A short guided mobility reset for full body — reduce stiffness and support comfortable movement with Flexor. Session 10.
-
-
-
-
-
- +1
-
-
14 min IntermediateRecovery: Full-Body Reset
A low-intensity Flexor recovery session for full body to ease tension and keep you moving comfortably.
-
-
-
-
-
- +7
-
-
13 min IntermediateRecovery: Lower-Body Flush
A low-intensity Flexor recovery session for full body to ease tension and keep you moving comfortably. Session 2.
-
-
-
-
-
- +6
-
-
15 min Intermediate
Resilient Ankles
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 23.
-
-
-
-
-
- +9
-
-
14 min Intermediate
Springy Achilles Routine
A comfort-first Flexor routine for full body that eases stiffness and supports easier everyday movement. Session 22.
-
-
-
-
-
- +7
-
-
11 min IntermediateWarm-Up: Hips and Ankles
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues.
-
-
-
-
-
- +6
-
-
10 min AdvancedWarm-Up: Run-Ready Prep
A readiness warm-up to raise temperature, open full body, and prepare your body to move with Flexor cues. Session 3.
-
-
-
-
-
- +6
-
Where to start
- Upper calf feels tight
- Use a straight-knee leaning stretch to target the gastrocnemius.
- Stretch feels low near the Achilles
- Bend the knee in a soleus stretch to reach the deeper muscle.
- You want springier calves
- Add slow, full-range calf raises to build strength through the tendon.
Technique and comfort
Helpful cues
- Keep the back heel down and the knee straight to feel the upper calf.
- Bend the back knee for the soleus, keeping the heel grounded.
- Move through the full range on calf raises, pausing briefly at the top.
Ways to make it easier
- Use a wall or step for support during stretches and raises.
- Do the seated towel stretch if standing versions are uncomfortable.
Common mistakes
- Letting the back heel lift, which lets the calf off the stretch.
- Rushing calf raises instead of controlling the lowering phase.
Breathing
Breathe evenly through holds and exhale on the lift of each calf raise.
Related body areas
- Ankles
The calves control the ankle, so the two share mobility work.
- Hamstrings
Both belong to the back-of-leg chain above and below the knee.
- Feet
The Achilles ties the calf to the heel and the foot beneath.
- Shins (Tibialis)
Balancing calf and shin work keeps the lower leg moving evenly.
How Flexor personalises this
Flexor tunes calf work to your load — more stretching after running, more controlled raises when you want spring — from the activities you log.
See daily recommendationsExplore related pages
Move comfortably
- Keep the heel down and ease into a comfortable stretch rather than bouncing.
- Build calf-raise volume gradually, especially if the Achilles feels sensitive.
This is general fitness guidance, not medical treatment. Stop if a movement causes pain and seek professional advice for persistent calf or Achilles trouble.
Read the full wellness disclaimerWritten by Flexor editorial Last reviewed July 2026
Common questions
How do I stretch both calf muscles?
Keep the back knee straight with the heel down to reach the gastrocnemius, then bend the knee for the same position to shift the stretch onto the deeper soleus. Doing both covers the whole calf rather than just the surface muscle.
What is the difference between the gastrocnemius and soleus?
The gastrocnemius is the larger muscle you feel with a straight knee, while the soleus lies underneath and takes over when the knee is bent. Stretching with a straight and a bent knee targets each in turn.
Should I stretch my calves before or after running?
Before running, warm up with gentle heel-to-toe rocks and easy movement rather than long holds. Save the deeper straight- and bent-knee stretches for afterwards, when the calves are warm.
Why do my calves feel tight in the morning?
The calves shorten while you sleep with the feet pointed, so they can feel tight on the first steps of the day. A gentle stretch and some easy movement usually settle them quickly.
Do calf raises help with tight calves?
Strength through range often helps calves feel springier and more resilient, not just looser. Slow, controlled calf raises alongside stretching build that strength — introduce them gradually if the Achilles is sensitive, as general fitness guidance.
