Slant Board Gastroc & Soleus Stretch: Improve Ankle Mobility & Calf Flexibility

Tight calves can limit your ankle mobility, impact your squat depth, and even contribute to foot or knee pain. The Slant Board Gastroc & Soleus Stretch is a powerful two-in-one move that targets both major calf muscles: the gastrocnemius (outer calf) and the soleus (deeper calf).

Here’s how to stretch both effectively:


Step-by-Step Instructions

  1. Get Set on the Slant Board
    Stand on a slant board with the balls of your feet on the board and heels lower than your toes.

To Stretch the Gastrocnemius (Gastroc)

  1. Keep Knees Straight
    Keep your legs straight and lean forward slightly.
    You should feel the stretch along the upper calf.
  2. Hold the Stretch
    Maintain the position for 1 minute.
    Perform 3 sets.

To Stretch the Soleus

  1. Bend Your Knees Slightly
    With feet still on the board, bend your knees and gently push your body forward.
  2. Feel the Deep Stretch
    This targets the deeper soleus muscle lower in the calf.
  3. Hold and Repeat
    Hold the stretch for 30 seconds and perform 3 sets.

This stretch is great for athletes, lifters, and anyone working on ankle mobility or rehabbing calf tightness. A small tweak in knee position can make a big difference—so be intentional with each variation.