The weighted soleus stretch targets the lower calf muscles, particularly the soleus, to improve flexibility and ankle mobility. By adding weight, the stretch is deepened, helping to release tightness and enhance range of motion. This exercise is especially beneficial for runners, athletes, and individuals recovering from lower leg or ankle injuries, as it supports efficient movement and reduces strain during walking and running.
- Begin in a forward lunge position with one foot flat on the ground and the other leg extended behind you, with the back knee resting gently on the floor.
- Hold a weight (e.g., a dumbbell or kettlebell) and place it on your front thigh, just above the knee.
- Keeping your front heel flat on the ground, bend your front knee and shift your body weight forward to deepen the stretch.
- Make sure your back is straight, and your hips are square as you lean into the stretch.
- Hold this position, feeling the stretch deep in your lower calf (soleus) while keeping the weight stable on your thigh.
- Hold/maintain as prescribed by your physiotherapist.
- Switch legs and repeat on the other side.